What can help me fall asleep at night?

Establish a consistent sleep schedule by going to bed and waking up at the same time every day.

Gentle exercises like yoga or stretching can be beneficial closer to bedtime.

Keep your bedroom cool, dark, and quiet. Use blackout curtains, earplugs, or a white noise machine if needed.

Falling asleep can be tough, but there are several methods to improve your sleep quality and help you drift off faster.

Incorporate Regular Exercise

Avoid large meals, caffeine, and alcohol before bedtime. These can disrupt your sleep or make it harder to fall asleep.

Engage in calming activities before bed, like reading, taking a warm bath, or practicing relaxation exercises.

Use blue light filters on your devices if you must use them in the evening.

Avoid using electronic devices like smartphones, tablets, and computers at least an hour before bedtime.

Watch Your Diet and Caffeine Intake

Limit Exposure to Screens and Bright Light

Invest in a comfortable mattress and pillows that provide adequate support.

Opt for a light, healthy snack if you're hungry at night, such as a banana or a small bowl of oatmeal.

Manage Stress and Anxiety

Engage in regular physical activity, but try to finish intense workouts at least a few hours before bedtime.

Practice mindfulness, meditation, or deep-breathing exercises to calm your mind.

Consider keeping a journal to jot down any worries or thoughts before bed, helping to clear your mind.

Create a Relaxing Bedtime Routine

Optimize Your Sleep Environment