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Discover Proven Strategies for a Restful Night

  • Optimize Your Sleep Environment

    • Keep your room cool (around 65°F / 18°C is ideal)
    • Make sure your bed is comfortable and supportive
    • Use blackout curtains or an eye mask to block light




  • Wind Down Before Bed

    • Avoid screens (phone, TV, computer) 30–60 minutes before bed
    • Practice deep breathing or meditation
    • Dim the lights to signal your brain it’s night-time

  • Watch What You Consume

    • Avoid caffeine after 2PM as it's proven to keep you up later
    • Don’t eat heavy meals right before bed
    • Limit alcohol as it disrupts sleep cycles



  • Create a Consistent Routine

    • Go to bed and wake up at the same time every day (yes, even weekends)
    • Develop a bedtime ritual (like reading or stretching)
    • Take a warm shower or bath to relax your body