Want a better night’s sleep? Adopt these 6 evening habits

Quality sleep depends not only on how many hours you sleep but also on how well your body prepares for nighttime rest. One of the key hormones involved in this process is melatonin. It regulates the body’s internal clock, helps promote sleep and plays an important role in maintaining the sleep-wake cycle.

Melatonin production typically increases in the evening as the surroundings become darker. However, modern lifestyles can disrupt this natural process. In particular, spending too much time looking at phone and computer screens before bedtime or staying in brightly lit environments can signal to the brain that it is still daytime.

Dim the lights before bedtime

Turning off bright lights 1–2 hours before going to bed and opting for softer, warmer lighting can be beneficial. This may help the body transition into nighttime mode.

Put some distance between yourself and your phone

Spending time on social media before bed increases exposure to light and keeps the brain stimulated. Therefore, it is recommended to avoid using your phone for at least 30–60 minutes before bedtime.

Stick to a consistent sleep schedule

Going to bed and waking up at roughly the same time every day, including weekends, helps regulate the body’s internal clock. Over time, this habit can make it easier to fall asleep.

Avoid heavy meals and caffeine in the evening

Eating a heavy meal late at night can increase digestive activity and interfere with comfortable sleep. Caffeine can also remain active in the body for several hours, so it is advisable to limit coffee, energy drinks and strong tea in the afternoon and evening.

Choose relaxing activities before bed

Taking a warm shower, listening to soothing music, reading a book or practising gentle breathing exercises can help reduce tension. These activities can become part of an evening routine that makes it easier to fall asleep.

Pay attention to your bedroom environment

A cool, dark and quiet room can have a positive effect on sleep quality. Using the bedroom primarily for sleeping can also help the brain associate the space with rest.

There is no need to take special supplements to support melatonin production. In many cases, proper lighting, a consistent sleep schedule, limiting caffeine and maintaining calming evening habits can be beneficial. Remember that protecting the body’s natural rhythm is essential for healthy sleep.

If sleep problems persist for a long time, it is important to consult a doctor to identify the underlying cause.

Kubra Musayeva