1. Maintain a regular sleep schedule every day
According to the National Sleep Foundation (USA), going to bed and waking up at the same time, even on weekends, helps the body's biological clock work stably. This habit creates a regular sleep-wake cycle, reducing the risk of stagnation or middle-night waking. Conversely, irregular sleep makes it difficult for the brain to distinguish between when and when to rest, thereby causing prolonged insomnia.
2. Limit electronic devices before bed
Green light from phones, tablets and TVs can inhibit the production of melatonin - a hormone that helps the body fall asleep easily. Experts from Harvard Medical School recommend stopping using electronic devices at least 1 hour before going to bed. Instead, reading a paper book, listening to light music or meditating will help the brain relax and easily fall into deeper sleep.
Note
Avoid drinking coffee, alcohol or eating too much before bed.
Keep your bedroom quiet, dark and cool.
Maintain gentle daytime activities such as walking or yoga to improve the quality of your night sleep.
