Sleep Hacks for a Restful Night

Stick to a Sleep Schedule

Going to bed and waking up at the same time helps regulate your body clock. Consistency is key.

Power Down Screens Early

Avoid phones and laptops at least 30 minutes before bed. Blue light = sleep killer.

Avoid Caffeine Late in the Day

Swap evening coffee for herbal tea or warm milk. It keeps your brain wired longer.

Create a Bedtime Routine

Reading, stretching, or a warm bath can signal it’s time to sleep. Train your brain to unwind.

Keep Your Room Cool & Dark

Ideal sleep temperature: around 18–20°C. Dark + cool = deeper sleep.

Try Relaxation Techniques

Deep breathing or meditation can calm your mind. Ease anxiety and fall asleep faster.

Watch What You Eat at Night

Avoid heavy meals and spicy food before bed. Go lightly to sleep, right?