Avoid staring at screens (phones, tablets, computers, TVs) at least an hour before bedtime. The blue light emitted from screens can disrupt your sleep-wake cycle.
Avoid heavy or spicy meals close to bedtime. Digesting food can interfere with your ability to fall asleep comfortably.
Limit or avoid caffeine and alcohol before bedtime, as they can disrupt sleep patterns.
Try to avoid engaging in stressful activities or conversations before bed. Opt for relaxing activities instead.
Vigorous exercise is best done earlier in the day. Exercising too close to bedtime can make it harder to fall asleep.
Long or late afternoon naps can interfere with nighttime sleep. If you need to nap, keep it short (20-30 minutes).
Avoid excessive liquids close to bedtime to prevent waking up in the middle of the night for bathroom trips.