What can help me fall asleep at night?
13.06.2025 13:45
Engage in calming activities before bed, like reading, taking a warm bath, or practicing relaxation exercises.
Avoid using electronic devices like smartphones, tablets, and computers at least an hour before bedtime.
Avoid large meals, caffeine, and alcohol before bedtime. These can disrupt your sleep or make it harder to fall asleep.
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Keep your bedroom cool, dark, and quiet. Use blackout curtains, earplugs, or a white noise machine if needed.
Optimize Your Sleep Environment
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Create a Relaxing Bedtime Routine
Engage in regular physical activity, but try to finish intense workouts at least a few hours before bedtime.
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Use blue light filters on your devices if you must use them in the evening.
Invest in a comfortable mattress and pillows that provide adequate support.
Limit Exposure to Screens and Bright Light
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Establish a consistent sleep schedule by going to bed and waking up at the same time every day.
Practice mindfulness, meditation, or deep-breathing exercises to calm your mind.
Watch Your Diet and Caffeine Intake
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Opt for a light, healthy snack if you're hungry at night, such as a banana or a small bowl of oatmeal.
Incorporate Regular Exercise
Consider keeping a journal to jot down any worries or thoughts before bed, helping to clear your mind.
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Gentle exercises like yoga or stretching can be beneficial closer to bedtime.