1. Consistent sleep schedule: Go to bed and wake up at the same time daily—even on weekends.
2. Digital sunset: Power down screens at least 30–60 minutes before bed to reduce blue light exposure.
3. Create a sleep sanctuary: Keep your bedroom cool, dark, quiet, and free of distractions.
4. Watch stimulants: Limit caffeine and alcohol, especially in the afternoon and evening.
5. Wind-down rituals: Try gentle stretches, reading, or mindfulness meditation before bed.
6. Brain dump: Write down worries or to-dos to clear your mind and reduce nighttime rumination.