Experts advise switching off screens at least 90 minutes before bed. Blue light delays melatonin release.
A sleep-friendly environment = 18–20°C, blackout curtains, and no noise distractions.
– Doctors recommend avoiding caffeine after 2 PM. Even small doses linger and disrupt deep sleep.
Gentle yoga, walking, journaling, or herbal tea; create a calming nightly ritual to signal “time to rest.”
Doctors say 10 minutes of morning sunlight boosts circadian rhythm and sleep quality at night.
Heavy dinners delay digestion, leading to poor rest. Keep it light if you eat close to bedtime.
Good sleep is preventive medicine. Treat bedtime as seriously as nutrition and exercise