Create a predictable wind-down routine
Sleep quality improves when the nervous system receives consistent signals that the day is slowing down. A repeatable routine helps reinforce this pattern.
- Dim lights at least one hour before bed.
- Reduce screen exposure in the evening.
- Keep bedtime and wake time consistent.
Support sleep with daily habits
What you do during the day directly affects how well you sleep at night. Gentle movement and sunlight exposure play a key role.
- Get natural light early in the morning.
- Avoid heavy meals close to bedtime.
- Limit caffeine later in the day.
Wellness cue
Good sleep begins long before you lie down.
"Consistent evenings create consistent nights."