16/10/2025
Prioritizing is crucial for overall health. Here are some of the most effective tips, often referred to as
1. Maintain a :
:Go to bed and wake up around the same time every day, including weekends. This helps regulate your body's natural sleep-wake cycle (circadian rhythm).
7-9 hours: Aim for the recommended amount of sleep for adults.
2. Create a :
:Spend 30-60 minutes before bed doing calming activities like reading a book (non-electronic), listening to soft music, or taking a warm bath or shower.
: Avoid bright screens (phones, tablets, computers, TV) for at least an hour before bed. The blue light can suppress melatonin, the hormone that makes you sleepy
:Try deep breathing exercises (like the 4-7-8 method), meditation, or progressive muscle relaxation to calm your mind and body.
3. Your :
: A cooler room, generally between 60–67°F (15–19°C), is often ideal for sleep.
Make it dark: Use blackout curtains or an eye mask to block out light, as darkness promotes melatonin production.
: Use earplugs, a fan, or a white noise machine if necessary to create a quiet environment.
: Avoid working, eating, or watching TV in bed to strengthen the mental association between your bed and rest.
4. :
: Limit caffeine intake, especially in the afternoon and evening (at least 6-8 hours before bed). While alcohol may initially cause drowsiness, it disrupts sleep later in the night.
: Try to finish dinner at least 2-3 hours before bedtime. If you need a snack, keep it light.
: Physical activity can improve sleep quality, but try to finish any vigorous workouts a few hours before bedtime.
: If you need a nap, keep it short (under 30 minutes) and take it in the early afternoon so it doesn't interfere with nighttime sleep.
: Expose yourself to bright light (especially sunlight) during the day to help reinforce a healthy circadian rhythm.
:
If you are unable to fall asleep after about 20 minutes, and do a quiet, in another room until you feel sleepy again, then return to bed. .
If you continue to have persistent difficulty with sleep, it's a good idea to a
