A pre-bed ritual helps prepare the body for sleep. Set aside 60-90 minutes in the evening for quiet activities: reading, light stretching, a warm bath. An hour before bed, avoid bright light and screens, as blue light suppresses the production of melatonin. The temperature in the bedroom should be cool, about 18-20 degrees, so that the muscles relax and the body enters rest mode.
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Pay attention to daily habits: regularity of getting up and going to bed in the same range contributes to a stable circadian rhythm. Physical activity during the day is useful, but avoid heavy training immediately before bed – it can excite the nervous system. Diet also affects sleep: late heavy meals, coffee and strong tea after dinner can interfere with falling asleep.
If sleep problems persist, you can use relaxation techniques: 4-7-8 breathing exercises, deep diaphragmatic breathing or visualization. It is important to keep a sleep diary: write down what time you fell asleep, how often you woke up and what could affect your sleep. As you analyze, you will find patterns and be able to make adjustments to your lifestyle.
