💤 Bedtime Ritual 🥱 Create your own bedtime ritual. It can be reading a book, a warm shower, meditation or something else. Gradually, the body will get used to the fact that these actions signal the approach of rest time.

💤 Limit your caffeine intake 🥱 Try to limit your caffeine intake in the afternoon. Coffee and other caffeinated beverages can affect sleep quality.

💤 The "4-7-8" technique 🥱 This breathing technique can help you relax. Inhale through your nose for 4 seconds, hold your breath for 7 seconds, exhale through your mouth for 8 seconds. Repeat several times.

💤 Create comfort in the bedroom 🥱 Provide a quiet and cool mode in the bedroom. Make sure that the mattress and pillows are suitable for your needs. The more comfortable you feel in bed, the easier it is to fall asleep.

💤 Limit screens 🥱 Avoid using your phone or computer before going to bed. Blue light screens can slow down the production of melatonin, a hormone that regulates sleep.

💤 Write down worries 🥱 If your thoughts are spinning, write them down before going to bed. This can help to free the mind from worries.

💤 Relaxing music 🥱 Try listening to calm music before going to bed. This can help to relax and create a suitable atmosphere for sleeping.

Experiment with different methods and find the one that works best for you. I wish you all a good sleep and wakefulness!