This text is based on an article published by Forbes.
Leave tomorrow’s problems for tomorrow
First and foremost, it is essential to learn not to worry before or during sleep about things you will have to deal with the next day. If something is troubling you or weighing on your mind, try writing down a short plan with a few points outlining how you intend to resolve the issue in the morning. This mental preparation can provide a sense of clarity and allow you to rest more easily.
Go to bed at the same time every night
An irregular schedule is the enemy of quality sleep. Therefore, try to go to bed at approximately the same time each night, regardless of whether it is a weekday or the weekend.
Limit screens and blue light before bed
Light, especially blue-spectrum light, stimulates the brain and prevents us from falling asleep or entering REM stages during sleep. At least one to two hours before bedtime, reduce your exposure to screens, TVs, mobile phones, and other sources of blue light.
Begin mentally winding down an hour or two before sleep
If your day is filled with demanding tasks and evenings remain stressful or agitated, you cannot expect your brain just to switch off in an instant. As bedtime approaches, you should gradually reduce your mental intensity by engaging in less cognitively demanding activities which help you mentally decelerate.
Sleep long enough
This final point is perhaps the most obvious; nevertheless, many (or even most) people fail to follow it. In order to feel energetic, think clearly and perform at a confident and high level, you must get enough sleep. How much is enough? This is an individual matter, and you yourself know best how much sleep your body really needs.
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