Maintain a regular sleep schedule by going to bed and waking up at the same times every day, even on weekends. This helps regulate your body's internal clock.
Establish a calming pre-sleep routine to signal to your body that it's time to wind down. This can include activities like reading, gentle stretching, or practicing relaxation techniques.
Avoid screens (phones, tablets, computers, and TVs) at least an hour before bedtime. The blue light emitted from screens can interfere with the production of sleep-inducing hormones.
Ensure your sleep environment is conducive to rest. This means a comfortable mattress and pillows, a cool room temperature, and minimal noise and light.
Pay attention to your body's signals for rest and recovery. If you're feeling fatigued or sore, prioritize extra sleep or rest days in your fitness routine.