Bright light, especially from screens, blocks the release of melatonin, the hormone that signals your body it’s time to sleep. Try switching to warm, dim lighting in the evening instead.
3. Keep Your Room Cool
Your body naturally drops in temperature as you fall asleep. A room between 65-68°F (18-20°C) supports this process and helps you fall asleep faster.
4. Try the “4-7-8” Breathing Technique
Inhale quietly through your nose for 4 seconds, hold for 7 seconds, then exhale slowly through your mouth for 8 seconds. Repeat this 3-4 times to calm your nervous system before bed.
1 in 3 adults can’t fall asleep easily… and most never fix the real cause. 😴 6 simple habits fixed my insomnia — no medication.
