Part 6: Comprehensive Habits for Better Sleep Quality

For consistent, deep sleep, experts recommend pairing healthy nighttime snacks with proven sleep hygiene habits:

• Maintain a Consistent Schedule: Go to bed and wake up at the same time every day to reinforce your internal circadian rhythm.
• Limit Screen Time: Turn off smartphones, TVs, and bright screens at least 1 hour before bed to protect natural melatonin production.
• Keep the Bedroom Cool & Dark: Create an optimal sleep environment with blackout curtains and cool ambient temperatures.
• Avoid Late Caffeine & Heavy Meals: Stop consuming caffeine in the afternoon and avoid heavy, greasy dinners right before bed.

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