Have a consistent sleep schedule
Going to bed and waking up at the same time every day, even on weekends, helps to reinforce your sleep-wake cycle. It also increases deep sleep stages, improving sleep quality.
Meditation
After a busy day, try relaxing activities in the evening, such as meditation, deep breathing, or stretching. These can help lower your heart rate and blood pressure, making it easier to fall asleep. Practice these activities for 10 to 15 minutes before bed.
Stress and anxiety can impair brain function and lead to sleep disorders.
Limit exposure to blue light
Exposure to blue light from screens can suppress the production of melatonin, a hormone that controls sleep cycles. Decreased melatonin levels can disrupt sleep patterns, which in turn can affect brain function and overall health.
Try to stay away from phone, laptop or TV screens at least 1 hour before bed.
Read a book
Reading can help improve brain function and memory, strengthen brain connections, and reduce stress. It can also help you sleep better.
Create a cool, dark sleeping environment
Cool temperatures and darkness facilitate the brain's sleep process and signal the body to produce melatonin.
Sip chamomile tea
Relaxing with a warm beverage is a healthy evening habit. Herbal teas such as chamomile and peppermint can promote relaxation and improve sleep quality.
