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What can help me fall asleep at night?

Last Updated: 19.06.2025 09:51

What can help me fall asleep at night?

Keep your bedroom cool, dark, and quiet. Use blackout curtains, earplugs, or a white noise machine if needed.

Opt for a light, healthy snack if you're hungry at night, such as a banana or a small bowl of oatmeal.

Engage in regular physical activity, but try to finish intense workouts at least a few hours before bedtime.

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Gentle exercises like yoga or stretching can be beneficial closer to bedtime.

Invest in a comfortable mattress and pillows that provide adequate support.

Limit Exposure to Screens and Bright Light

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Practice mindfulness, meditation, or deep-breathing exercises to calm your mind.

Optimize Your Sleep Environment

Create a Relaxing Bedtime Routine

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Engage in calming activities before bed, like reading, taking a warm bath, or practicing relaxation exercises.

Incorporate Regular Exercise

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Consider keeping a journal to jot down any worries or thoughts before bed, helping to clear your mind.

Manage Stress and Anxiety

Avoid using electronic devices like smartphones, tablets, and computers at least an hour before bedtime.

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Avoid large meals, caffeine, and alcohol before bedtime. These can disrupt your sleep or make it harder to fall asleep.

Use blue light filters on your devices if you must use them in the evening.

Establish a consistent sleep schedule by going to bed and waking up at the same time every day.

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Watch Your Diet and Caffeine Intake