What can help me fall asleep at night?
13.06.2025 09:40

Avoid large meals, caffeine, and alcohol before bedtime. These can disrupt your sleep or make it harder to fall asleep.
Establish a consistent sleep schedule by going to bed and waking up at the same time every day.
Opt for a light, healthy snack if you're hungry at night, such as a banana or a small bowl of oatmeal.
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Gentle exercises like yoga or stretching can be beneficial closer to bedtime.
Avoid using electronic devices like smartphones, tablets, and computers at least an hour before bedtime.
Optimize Your Sleep Environment
Watch Your Diet and Caffeine Intake
Practice mindfulness, meditation, or deep-breathing exercises to calm your mind.
Create a Relaxing Bedtime Routine
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Limit Exposure to Screens and Bright Light
Engage in calming activities before bed, like reading, taking a warm bath, or practicing relaxation exercises.
Use blue light filters on your devices if you must use them in the evening.
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Manage Stress and Anxiety
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Invest in a comfortable mattress and pillows that provide adequate support.
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Incorporate Regular Exercise
Keep your bedroom cool, dark, and quiet. Use blackout curtains, earplugs, or a white noise machine if needed.
Consider keeping a journal to jot down any worries or thoughts before bed, helping to clear your mind.
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Engage in regular physical activity, but try to finish intense workouts at least a few hours before bedtime.