☑ Aim for 7-9 hours of sleep per night.
☑ Track your current sleep to identify areas for improvement.
☑ Adjust bedtime or wake time gradually to hit your ideal sleep range.
☑ Set a fixed bedtime and wake-up time, even on weekends.
☑ Use an alarm or reminder to signal it’s time to start winding down.
☑ Avoid napping late in the day to maintain your sleep rhythm.
☑ Create a relaxing bedtime routine (e.g., reading, meditation, or light stretching).
☑ Avoid screens and stimulating activities at least 1 hour before bed.
☑ Keep your routine consistent to train your body for sleep.
☑ Keep your bedroom dark, quiet, and cool (16-19°C is ideal).
☑ Use blackout curtains or an eye mask to block light.
☑ Eliminate distractions like clutter, electronics, or loud noises (consider white noise machines if needed).