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Regular physical activity improves sleep quality. Aim for at least 30 minutes of movement daily—but not too close to bedtime. Morning or afternoon exercise is best. It helps...

Try guided meditation or deep-breathing exercises to relax your body and mind. Focused breathing, body scans, or visualizing peaceful scenes can ease tension. Just 10 minutes...

Heavy meals or spicy foods late at night can disrupt digestion and cause discomfort. Eat lighter dinners at least 2–3 hours before bed. Avoid alcohol, which can interrupt sleep...

A dark, cool, and quiet room helps signal your body to sleep. Use blackout curtains, white noise machines, or fans. Lower the room temperature to around 65°F (18°C). Your...

If you can’t sleep after 20 minutes, get out of bed. Do a quiet, non-stimulating activity like reading under soft light. Avoid screens. Return to bed only when sleepy. This...

Caffeine can stay in your system for hours. Avoid coffee, cola, tea, and energy drinks after 2 p.m. Even small amounts can interfere with deep sleep. Opt for herbal teas or warm...

Create a calming pre-sleep ritual—light stretching, warm tea, journaling, or gentle breathing exercises. This routine tells your body it’s time to relax and sleep. A consistent...

Go to bed and wake up at the same time daily, even on weekends. A regular sleep-wake cycle helps regulate your internal clock. Over time, your body will naturally start to feel...

Blue light from screens disrupts melatonin production. Avoid phones, tablets, and TVs at least one hour before bed. Instead, read a physical book or listen to calming music...