Maintain a Regular Sleep Schedule

Go to bed and wake up at the same time every day—even on weekends. Your body loves routine.

Create a Calm Sleep Environment

• Keep your bedroom cool, dark, and quiet

• Use comfortable pillows and a supportive mattress

• Remove noise and bright lights

Limit Screen Time Before Bed

Avoid mobiles, laptops, and TV at least 60 minutes before bedtime. Blue light interferes with melatonin production.

Avoid Heavy Meals & Caffeine Late Evening

• No caffeine after 4 PM

• Avoid late-night sugar, spicy food, or large meals

These disrupt your sleep cycle.

Reduce Alcohol and Smoking

Both relax throat muscles and worsen snoring and sleep apnea.

Practice Relaxation Before Bed

• Deep breathing

• Light stretching

• Meditation

• Warm bath

• Soothing music

Helps calm your mind.

Exercise Regularly

Light to moderate exercise helps you fall asleep faster, but avoid heavy workouts close to bedtime.