Avoid screens 1 hour before sleep

• Blue light from screens delays melatonin release.
• Helps your brain wind down for rest.
• Reduces overstimulation from social media or games.

Follow a consistent schedule

• Trains your body’s internal clock (circadian rhythm).
• Improves sleep quality over time.
• Easier to fall asleep and wake up naturally.

Avoid caffeine after 4 PM

• Caffeine stays in your system for 6–8 hours.
• Prevents restlessness and difficulty falling asleep.
• Switch to herbal teas or water in the evening.

Keep room cool and dark

• Cool temperatures (18–20°C) help trigger sleep.
• Darkness signals your body to produce melatonin.
• Reduces night-time wake-ups.

Try gentle stretches before bed

• Relieves muscle tension from the day.
• Promotes relaxation and blood flow.
• Can reduce nighttime cramps or stiffness.

Meditate for 5 minutes

• Calms the mind and reduces stress.
• Helps slow down racing thoughts.
• Encourages a smoother transition to sleep.