Can’t Sleep? Here are 7 proven tips to help you drift off and stay asleep:
Create a bedtime ritualYour brain loves routine. Whether it’s reading, stretching, or sipping chamomile tea, doing the same things each night signals your body that it’s time to rest.
Avoid screens before bedThe blue light from phones and tablets can trick your brain into thinking it’s daytime. Try putting your devices away at least 30 minutes before bed.
Lower your room temperatureStudies show the ideal sleep temperature is around 18–20°C. A cooler room can help you fall asleep faster and stay in deeper sleep stages longer.
Clear your mindWrite down tomorrow’s worries before bed, or practice mindfulness breathing. Stress and rumination are two of insomnia’s biggest culprits.
Limit caffeine & alcoholEven that afternoon coffee or evening wine can disrupt your sleep hours later. Stick to water or herbal teas in the evening.
Keep your bedroom dark & quietBlackout curtains, a comfy mattress, and reducing noise are critical. And here’s where our soundtrack comes in…
Use calming music & white noiseResearch shows that soft, slow lullabies lower heart rate and help you fall asleep faster — while white or pink noise (like rain sounds) masks disruptive noises and keeps you asleep longer.
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