Healthy Night Habits in 7 Days

Set a Fixed Sleep Schedule

Start by going to bed and waking up at the same time daily. It helps regulate your internal clock and improves sleep quality.

Turn Off Screens 1 Hour Before Bed

Avoid blue light from phones and laptops. Replace it with reading or journaling to unwind naturally.

Sip Herbal Tea

A cup of chamomile, peppermint, or ashwagandha tea can calm your nerves and prepare your body for rest.

Take a Warm Shower

A quick warm shower can relax muscles, wash off stress, and signal your body it’s time to sleep.

Light Stretching or Yoga

Gentle stretches or mindful breathing exercises can help release tension and ease your body into rest mode.

Avoid Heavy Meals and Caffeine

Have a light dinner early and skip caffeine in the evening to avoid sleep disturbances.

Practice Gratitude or Journaling

Write down what you’re thankful for or reflect on your day—it reduces anxiety and promotes emotional balance before sleep.