Building better sleep habitsبناء عادات نوم أفضل

Sleep is a skill, not a switch

You can't force sleep — but you can build the conditions that invite it. Small, consistent habits matter far more than any single trick.

A gentle wind-down

• Dim the lights an hour before bed — it tells your brain night is coming
• Put screens away, or at least warm them; blue light delays sleep
• Keep a steady sleep and wake time, even on weekends
• Let the bedroom be cool, dark and quiet

When your mind won't stop

If worries loop, try writing them down — a "parking lot" for tomorrow. Slow breathing (out longer than in) tells your nervous system it's safe to rest. If you're still awake after 20 minutes, get up, do something calm and dim, and return when sleepy.

Be patient with yourself

One rough night isn't failure. Sleep improves gradually as the habits settle. If poor sleep lasts for weeks and weighs on your days, it's worth talking to a professional.