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Go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body's internal clock, promoting better sleep and more stable blood pressure.
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Develop a calming pre-sleep routine. Activities like reading, taking a warm bath, or practicing meditation can signal your body that it's time to wind down, making it easier to fall asleep and stay asleep.
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Ensure your bedroom is conducive to sleep. Keep it cool, dark, and quiet. Consider using blackout curtains, earplugs, or a white noise machine to create the ideal sleep environment.
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Avoid heavy meals, caffeine, and alcohol close to bedtime. These can disrupt your sleep cycle. Opt for a light snack if you're hungry and drink plenty of water throughout the day to stay hydrated.
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Regular physical activity can improve sleep quality. Aim for at least 30 minutes of moderate exercise most days, but try to finish exercising at least a few hours before bedtime to avoid disrupting your sleep.
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