"NEVER" repeat these mistakes before sleep

Tips everyone should be aware of before going to sleep — these improve both sleep quality and overall health:

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1. Stay away from phone, TV, or laptop at least 30–60 minutes before bed

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2. Avoid coffee, tea, chocolate, energy drinks, and heavy spicy/oily food at least 3–4 hours before sleep.

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3. Go to bed and wake up at the same time every day, even on weekends

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4. Avoid water otherwise, you’ll wake up frequently for bathroom trips.

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5. Gentle stretching releases tension from muscles, helps relax the body.

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6. Avoid arguments, stressful news, or overthinking before bed.

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7. Use blackout curtains, earplugs, or white noise if needed.

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Following these makes falling asleep easier, gives deep restful sleep, and improves next-day energy.

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