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How to sleep on time
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Delight
36 days agoGetting to sleep on time can be tough, but you can train your body and mind into a healthy routine. Here are some practical tips:
1. Build a Consistent Sleep Schedule
Go to bed and wake up at the same time every day (even weekends).
This trains your body’s internal clock.
2. Create a Relaxing Bedtime Routine
Spend the last 30–60 minutes winding down (reading, stretching, journaling, or listening to calm music).
Avoid stimulating activities like gaming, work, or stressful conversations.
3. Control Light Exposure
In the evening: dim lights, avoid bright screens (TV, phone, laptop). If you must use them, turn on blue light filters.
In the morning: get natural sunlight as soon as possible — this helps reset your circadian rhythm.
4. Optimize Your Sleep Environment
Keep your bedroom cool, dark, and quiet.
Invest in a good pillow and mattress.
Use blackout curtains or an eye mask if needed.
5. Watch What You Consume
Avoid caffeine, energy drinks, or strong tea at least 6 hours before bed.
Avoid heavy meals close to bedtime.
Alcohol may make you sleepy at first, but it disrupts deep sleep later.
6. Move During the Day
Regular exercise (even walking) helps you fall asleep faster.
Just avoid intense workouts right before bed.
7. Manage Your Mind
If your brain won’t stop racing, try writing your thoughts down before bed.
Breathing exercises or meditation can calm your mind.
👉 If you’re still struggling after trying these habits consistently for 2–3 weeks, insomnia or another condition could be at play, and you might want to check in with a doctor.