10 Tips to Help You Sleep Better and Banish Insomnia

1. Create an ideal sleep environment: Ensure your bedroom is quiet, dark, and at a comfortable temperature. Use a supportive mattress and pillow.

2. Maintain a consistent sleep schedule: Go to bed and wake up at the same time every day, including weekends, to regulate your body's internal clock.

3. Watch your diet: Limit caffeine and alcohol before bedtime; avoid eating heavy meals late at night to prevent digestive discomfort.

4. Exercise regularly: Engaging in physical activity can improve sleep quality, but avoid intense workouts close to bedtime.

5. Manage stress and anxiety: Practice relaxation techniques such as deep breathing, meditation, or yoga to reduce stress before bed.

6. Limit screen time before sleep: Blue light from electronic devices can interfere with sleep, so turn them off at least an hour before bedtime.

7. Use relaxation techniques: Methods like the 4-7-8 breathing technique or progressive muscle relaxation can help you fall asleep faster.

8. Get out of bed if you can’t sleep: If you’re still awake after 20-30 minutes, get out of bed and do a calming activity until you feel sleepy.

9. Track your sleep patterns: Keep a sleep journal or use an app to monitor your habits and identify factors affecting your sleep quality.

10. Consider herbal remedies for better sleep: Traditional herbal medicine can help improve blood circulation to the brain and enhance sleep quality.