Spending time in natural sunlight or bright light during the day helps regulate your circadian rhythm, improving your sleep quality at night.
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Avoid blue light from devices like smartphones and computers at least two hours before bed to help your body produce melatonin, the sleep hormone.
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Caffeine can interfere with your sleep, so avoid drinking caffeinated beverages at least 8 hours before bedtime.
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Going to bed and waking up at the same time every day helps align your body’s internal clock, improving long-term sleep quality.
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Keep your bedroom cool, quiet, and dark, and invest in a comfortable mattress and pillows to enhance your sleep.
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Eating heavy meals late can disrupt sleep. If needed, stick to light snacks and aim to finish eating at least 2-3 hours before bed.
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Techniques like deep breathing, mindfulness, or a warm bath can help calm your mind and body, making it easier to fall asleep.
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