🌙 Wind down for better sleep
🟢 Evidence-based
A calm routine before bed tells your body it is time to rest. Small, regular habits help most.
Going to bed and waking at about the same time each day helps your body clock.
Put phones and screens away 30 to 60 minutes before sleep, ideally outside the bedroom.
Soft, low light signals that night is coming.
Light stretching, a calm book, quiet music or a body-relaxation practice.
Write tomorrow's tasks or worries down, so your mind does not have to hold them.
Real-life example
Sameer used to scroll until 1 am. He now charges his phone in the kitchen, reads for 15 minutes with a soft lamp and is asleep earlier on most nights.
A common mistake
Trying hard to force sleep. If you cannot sleep after a while, get up, do something calm in dim light and return when sleepy.
Try the activity
Follow the guided wind-down tonight.
Quick recap
- Regular bedtime
- Screens away, lights low
- Gentle activity, worries on paper
If sleep problems last for weeks, or you snore loudly with pauses in breathing, speak to a doctor.