🌙 HOW TO SLEEP BETTER AT NIGHT

1️⃣ Go to Bed at the Same Time Every Night

Your body has an internal clock.
Sleeping at the same time makes it easier to fall asleep quickly.

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2️⃣ Avoid Screens 30 Minutes Before Bed

Mobile, laptop, and TV give off blue light that keeps your brain awake.
Try reading, stretching, or listening to calming audio instead.

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3️⃣ Create a Calm Sleeping Environment

• Keep your room cool

• Dim the lights

• Reduce noise

• Use a comfortable pillow and clean bedding

Your brain sleeps better in a relaxing space.

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4️⃣ Avoid Heavy Meals Before Bed

Eat dinner 2–3 hours before sleeping.
Avoid:

• Spicy food

• Very oily food

• Excess sugar

These can disturb sleep.

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5️⃣ Limit Caffeine in the Evening

Avoid tea, coffee, and energy drinks after 5 PM.
They stay in your body for hours and keep you awake.

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6️⃣ Do a Short Relaxation Routine

Try one:

• Slow breathing (inhale 4 sec → exhale 6 sec)

• Light stretching

• Warm shower

• Listening to soft music or nature sounds

This signals your brain to relax.

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7️⃣ Keep Your Phone Away From Your Bed

Scrolling keeps your mind active.
Place the phone across the room or on silent mode.

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8️⃣ Write Down Your Thoughts

If your mind is full, write:

• What happened today

• What you need to do tomorrow

This reduces overthinking at bedtime.

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9️⃣ Get Sunlight During the Day

10–15 minutes of sunlight in the morning helps set your sleep cycle.

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🔟 Avoid Long Daytime Naps

If you need a nap, keep it under 20–30 minutes.

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🌟 Perfect Night Routine (Example)

Time	Activity
9:30 PM	Light snack or warm water
9:40 PM	Shower or light stretching
9:50 PM	Put away phone
10:00 PM	Read / deep breathing
10:15 PM	Lights off, sleep

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💬 If you still struggle to sleep

Try to notice:

• Are you stressed?

• Are you using your phone late?

• Are you drinking caffeine at night?

Fixing these usually helps a lot.