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What can help me fall asleep at night?

10.06.2025 05:38

What can help me fall asleep at night?

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

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

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

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Incorporate Regular Exercise

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

Manage Stress and Anxiety

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

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

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

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

Limit Exposure to Screens and Bright Light

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Optimize Your Sleep Environment

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

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

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Create a Relaxing Bedtime Routine

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

Watch Your Diet and Caffeine Intake

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