Phones, tablets, and TVs emit blue light that tricks your brain into staying awake. Try turning off screens 1 hour before bed or use a blue light filter if needed.
4. Keep Your Bedroom Cool and Dark
The ideal sleeping temperature is between 60–67°F (16–19°C). Use blackout curtains or an eye mask to block light, and keep noise to a minimum.
5. Limit Caffeine and Heavy Meals Late in the Day
Caffeine stays in your system for hours. Avoid it after 2 PM. Also, steer clear of big meals or spicy foods before bed—they can disrupt digestion and sleep.
6. Try the 4-7-8 Breathing Method
Inhale for 4 seconds, hold for 7, and exhale for 8. This technique calms your nervous system and helps you fall asleep faster.
7. Use Magnesium or Herbal Aids
Natural supplements like magnesium, valerian root, or chamomile tea may support relaxation. Always consult a doctor before trying anything new.
