Create a 30-minute routine before bed: read, stretch, or listen to calm music. Avoid stimulating activities to ease into sleep.
Use your bed only for sleep and intimacy. Avoid working or watching TV in bed to strengthen the mental association between bed and sleep.
Get sunlight exposure within 30 minutes of waking up. This sets your circadian rhythm and improves alertness and sleep quality later.
Go to bed and wake up at the same time every day, even on weekends. This regulates your circadian rhythm and improves sleep quality.
10 hours before bed: No caffeine. 3 hours before: No food. 2 hours before: No work. 1 hour before: No screens. This routine optimizes melatonin production and sleep quality.
Keep your bedroom cool (around 18°C/65°F). A drop in body temperature signals sleep onset. Use light, breathable bedding for better thermal regulation.
