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0:47 1. Establish a consistent sleep schedule with regular sleep and wake times.
1:13 2. Avoid caffeine, alcohol, and nicotine before bed.
1:35 3. Exercise regularly but not too close to bedtime.
2:09 4. Avoid large meals and beverages late at night.
2:40 5. Avoid screens before bed. Try to read a book or meditate instead.
3:11 6. Create a relaxing bedtime routine. Try taking a warm bath, listening to soothing music, or journaling.
3:19 7. Avoid noise, light, and temperature extremes in your bedroom.
3:51 8. Consider taking melatonin supplements.
4:18 9. Seek treatment for underlying medical or psychological issues disrupting your sleep.
4:31 10. Invest in a comfortable mattress and pillows.
5:58 11. Do not nap during the day.
6:17 12. Try to limit your exposure to bright light in the evenings.
6:37 13. Avoid eating or drinking sugary or caffeinated beverages in the evenings.
6:58 14. Use earplugs or a white noise machine to reduce noise.
7:15 15. Make sure your bedroom is dark and cool.
7:38 16. Avoid using your bed for activities other than sleep and sex.
8:05 17. Limit your exposure to stimulating activities before bedtime.
8:59 18. Consider using a weighted blanket to reduce anxiety and improve sleep.
9:29 19. Try mindfulness or yoga to reduce stress and improve sleep.
10:00 20. Free your bedroom of any electronic devices.
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