1) a shower before sleeping.
2) stop using iPad/iPhone and TV two hours before sleep. (I also use orange light bulbs which don't emit blue light near bedtime.)
3) begin sleep and wake up at regular times.
4) settling down mentally for the day gradually two hours before sleep.
1) a shower before sleeping.
2) stop using iPad/iPhone and TV two hours before sleep. (I also use orange light bulbs which don't emit blue light near bedtime.)
3) begin sleep and wake up at regular times.
4) settling down mentally for the day gradually two hours before sleep.