: Stop caffeine . Caffeine is a stimulant that can stay in your system for up to 12 hours, blocking receptors in the brain that signal tiredness.
: Finish your last meal and alcohol . Large or spicy meals can cause indigestion, while alcohol, though it may make you feel sleepy initially, significantly lowers sleep quality and causes wakefulness later in the night. How to Sleep Well
: Stop working . Giving your mind a two-hour buffer helps it switch off from the day's stresses and problem-solving. : Stop caffeine
: No more screens . The blue light from phones, tablets, and TVs tricks your brain into thinking it is still daytime, suppressing the production of the sleep hormone melatonin. 0 Times : Do not hit the snooze button . Optimize Your Environment Large or spicy meals can cause indigestion, while
To sleep well, experts recommend establishing a consistent routine that helps your body naturally transition into a restful state. A highly effective framework for this is the , which provides specific "cut-off" times for various stimulants and activities. The 10-3-2-1-0 Sleep Rule