Go to bed and wake up at the same times every day to regulate your body's internal clock.
Go to bed and wake up at the same times every day to regulate your body's internal clock.
Avoid screens before bed as the blue light disrupts melatonin production, making it harder to fall asleep.
Wind down with calming activities like reading or gentle stretching to signal your body it's time to sleep
A dark, cool environment encourages better sleep quality and duration.
Large, heavy meals close to bedtime can lead to discomfort and disrupted sleep.
Maintain hydration but limit fluids close to bedtime to prevent middle-of-the-night trips to the bathroom
Both can disrupt sleep, so avoid them, especially in the hours before bedtime.
Engage in physical activity, but avoid intense workouts close to bedtime.
Practice relaxation techniques like deep breathing or meditation to calm your mind before sleep
Position your alarm clock away from your bed to prevent hitting snooze and encourage getting up
Avoid the temptation of nighttime phone use by placing it away from your bed.
Resist the urge to snooze; it disrupts your sleep cycle and makes waking up more difficult.
Create incentives for waking up on time, like enjoying a favorite breakfast or activity.
Consistency is key. It may take time to adjust to an early wake-up routine; stay committed and patient