1️⃣ *Dim the lights 1 hour before bed*

1️⃣ *Dim the lights 1 hour before bed* – Signals your brain it’s time to wind down.

2️⃣ *Turn off screens 30–60 minutes before sleeping* – Reduces blue light that disrupts melatonin.

3️⃣ *Stick to the same sleep schedule daily* – Trains your body to fall asleep faster.

4️⃣ *Take a warm shower or bath* – Lowers core body temperature and promotes relaxation.

5️⃣ *Avoid heavy meals, caffeine & alcohol late evening* – They disrupt deep sleep and digestion.

6️⃣ *Journal or brain dump your thoughts* – Clears mental clutter to help you sleep peacefully.

7️⃣ *Use calming scents like lavender* – Promotes relaxation and better sleep quality.

8️⃣ *Practice gratitude or light reading* – Ends the day on a peaceful, positive note.

9️⃣ *Keep your bedroom cool and dark* – Ideal sleep temperature: around 18–20°C.

🔟 *Try gentle stretches or deep breathing* – Calms the nervous system for restful sleep.

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