What can help me fall asleep at night?
11.06.2025 13:05

Engage in regular physical activity, but try to finish intense workouts at least a few hours before bedtime.
Watch Your Diet and Caffeine Intake
Establish a consistent sleep schedule by going to bed and waking up at the same time every day.
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Create a Relaxing Bedtime Routine
Optimize Your Sleep Environment
Invest in a comfortable mattress and pillows that provide adequate support.
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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.
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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Avoid large meals, caffeine, and alcohol before bedtime. These can disrupt your sleep or make it harder to fall asleep.
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Practice mindfulness, meditation, or deep-breathing exercises to calm your mind.
Limit Exposure to Screens and Bright Light
Avoid using electronic devices like smartphones, tablets, and computers at least an hour before bedtime.
Incorporate Regular Exercise
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Manage Stress and Anxiety
Gentle exercises like yoga or stretching can be beneficial closer to bedtime.
Use blue light filters on your devices if you must use them in the evening.
Engage in calming activities before bed, like reading, taking a warm bath, or practicing relaxation exercises.