Sleep is essential for physical health, emotional well-being and mental clarity, yet many people
struggle to get quality rest. Understanding sleep science and adopting healthy habits can improve
sleep significantly.

Consistency is the key. Going to bed and awakening at the same time daily helps regulate your
body’s clock and makes sleep more restorative. A relaxing bedtime routine — such as reading,
stretching or enjoying a warm bath — signals your body to unwind. Avoid screens before bed
because blue light disrupts melatonin production.

Optimize your sleep environment. Keep your bedroom cool, dark and quiet. A quality mattress and
pillows enhance comfort, and blackout curtains or white-noise machines help minimize disruptions.

Mind your diet. Avoid large meals, caffeine and alcohol before bedtime because they interfere with
sleep. A light snack, such as a banana or nuts, can promote relaxation.

Stay active. Although regular exercise improves sleep quality, avoid vigorous workouts close to
bedtime to prevent overstimulation.