Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and improves the quality of your sleep.
Engage in calming activities before bedtime, such as reading a book, taking a warm bath, or practicing relaxation techniques. This signals to your body that it's time to wind down.
The blue light emitted by phones, tablets, and computers can interfere with the production of the sleep hormone melatonin.
Make your bedroom conducive to sleep. Ensure it's dark, quiet, and cool. Consider using blackout curtains, earplugs, or a white noise machine if needed.
Avoid heavy meals, caffeine, and nicotine close to bedtime. These can disrupt sleep and contribute to feelings of grogginess upon waking.