1. Fix a Consistent Sleep Schedule

Your body runs on a circadian rhythm — a 24-hour internal clock. Going to bed and waking up at roughly the same time every day trains that clock and makes sleep come more easily.

• Pick a realistic bedtime and wake time you can keep even on weekends (±30 minutes is fine).
• If you need to change the schedule, shift by 15–30 minutes per night until you reach the target.
• Use sunrise-simulating light or bright daylight exposure in the morning to anchor your rhythm.

2. Build a 30–60 Minute Wind-Down Routine

Evening habits signal your brain it’s time to rest. A calm, repeatable routine reduces racing thoughts and makes falling asleep much easier.

Example 30-minute routine

• 30–20 min before bed: dim lights, put phone away or enable Do Not Disturb + blue-light filter.
• 20–10 min: gentle stretching or 5–10 minutes of deep breathing (box breathing or 4-4-4).
• Last 10 min: read a low-arousal book or practice gratitude journaling (write 3 small wins of the day).

Do not use your bed as a workspace — keep bed for sleep and intimacy only.

3. Optimize Your Sleep Environment

Small, inexpensive changes to your bedroom dramatically improve sleep quality.

• Keep it cool: 16–20°C (60–68°F) is ideal for most people.
• Make it dark: blackout curtains or a sleep mask block stray light.
• Reduce noise: earplugs, a fan, or a white-noise app can help.
• Comfortable bedding: a supportive mattress and pillows tuned to your sleep position.
• Limit screens and clutter: fewer visual distractions means a calmer mind.

4. Mind What and When You Eat & Drink

What you consume and when you consume it affects sleep onset and depth.

• Avoid heavy meals and spicy food within 2–3 hours of bedtime to reduce reflux and discomfort.
• Limit caffeine after early afternoon — it can stay in your system for 6+ hours.
• Avoid large amounts of alcohol before bed — it may help you fall asleep but fragments later sleep.
• If hungry, choose a light snack with protein + carb (e.g., small yogurt & banana) to prevent midnight awakenings.
• Consider a warm decaffeinated drink (herbal tea or warm milk) as part of your wind-down ritual.

5. Move Daily — But Time Your Workouts

Regular physical activity improves sleep quality and reduces time to fall asleep. The timing matters:

• Aim for at least 150 minutes of moderate activity per week (brisk walking, cycling).
• Avoid intense workouts within 1–2 hours of bedtime — they raise body temperature and adrenaline.
• Morning or late-afternoon workouts are often best for sleep that night.

Bonus: brief midday sunlight exposure (10–20 minutes) helps set your circadian clock.