Blue light from phones and laptops messes with your melatonin.
📵 Power down screens 60–90 mins before bed for deeper sleep.
Build a calming ritual:
☕ Herbal tea
📖 Light reading
🕯️ Aromatherapy
🧘♂️ Breathwork
Repetition signals your brain it’s time to rest.
Go to bed & wake up at the same time every day, even weekends.
Your body thrives on rhythm—it’s called circadian alignment.
A cool room (16–19°C or 60–67°F) triggers melatonin release.
Tip: Take a warm shower 90 minutes before bed to cool the body naturally.
Dim the lights in your home post-sunset.
Warm-toned bulbs, salt lamps, or candles prep your brain for rest.