A consistent wind-down routine tells your brain it is time to transition from alertness to rest. Start dimming lights an hour before bed, put screens away, and choose a calming activity like reading, gentle stretching, or journaling. Keep your bedroom cool and dark. Avoid caffeine after midday and heavy meals close to bedtime. Research shows that people who follow a predictable pre-sleep ritual fall asleep faster and experience deeper, more restorative sleep stages. Quality sleep strengthens memory consolidation, emotional regulation, and immune function. Small changes compound — even adding one relaxing step tonight can improve how you feel tomorrow morning.
Sleep