Your bedtime routine determines how deeply and peacefully you sleep. If you wake up tired even after many hours in bed, your habits may be the problem.
1. Disconnect from Screens
Blue light blocks melatonin production. Turn off devices at least one hour before bed.
2. Create a Relaxation Ritual
Reading, meditation, calm music, or a warm shower prepares your body for rest.
3. Avoid Heavy Meals
Late heavy food disrupts digestion and sleep depth.
4. Optimize Your Bedroom
Darkness, silence, and a cool temperature make all the difference.
5. Avoid Caffeine at Night
Coffee, soda, and energy drinks should be avoided after 5 PM.
6. Keep a Fixed Sleep Schedule
Sleeping and waking at the same time regulates your biological clock.
7. Write Down Your Worries
This clears the mind and reduces nighttime anxiety.
✅ Conclusion: Your sleep starts long before you go to bed.
