Maintain a consistent wake-up time:
Waking up at the same time each day helps regulate the body’s circadian rhythm, making it easier to fall asleep at night.
Get morning daylight exposure:
Natural light helps reset the body clock and improves sleep timing.
Use the bed only for sleep:
Avoid working, scrolling, or watching television in bed to strengthen the brain’s association between bed and sleep.
Avoid clock-watching:
Occasional poor nights are normal. Continually checking the time can increase alertness and make it harder to fall asleep.
Manage evening stimulation:
Reduce caffeine intake later in the day and limit stimulating activities, like vigorous exercise, before bed.
Create a wind-down routine:
Engaging in relaxing activities before bed, such as reading, gentle stretching, or breathing exercises this signals to the body that it is time to sleep. Studies show that when you do anything before bed every single night you can psychologically associate that thing with sleeping better. So doing something you enjoy can be a great routine that signals to the brain that it is time for sleep.
Other:
If you are persistently tired, even when getting regular 7+ hours of sleep, consider other influences like nutritional deficiencies or breathing disturbances like sleep apnea which may need further assessment.
My extra tip:
I have found that the use of sleep mediation audios to be extremely beneficial (this has been shown to be particularly helpful for people that struggle to switch-off their minds full of to-do lists at night!)