Good sleep is like a free daily medicine, but many people struggle to get it. Before jumping to pills (which should always be discussed with a doctor), it’s worth fixing basic habits.
Try to keep a regular sleep timing—going to bed and waking up around the same time, even on weekends. Constantly shifting your schedule confuses your internal clock.
Limit heavy meals, very spicy food, and a lot of fluids very late at night. They can all disturb sleep through discomfort or frequent bathroom trips.
Screens are a big sleep enemy. Scrolling on the phone in bed keeps your brain alert. Try stopping intense phone/laptop use at least 30–60 minutes before sleeping. Use that time for reading, light stretching, or quiet conversation.
Create a small “wind-down routine” your mind associates with sleep—dim lights, maybe a warm drink (non-caffeinated), simple breathing exercises.
If worries race through your mind at night, keep a notepad near your bed. Jotting things down can sometimes help your brain “park” them for tomorrow.
If sleep issues persist for weeks, or you snore heavily, feel very sleepy in the daytime, or wake up gasping, consult a doctor. There may be underlying issues like sleep apnea or anxiety that need professional care.
