Bye Bye, Melatonin! 6 Tips for the Best Sleep of Your Life—Without Supplements

Stick to a Sleep Schedule – Going to bed and waking up at the same time daily helps regulate your body's natural sleep-wake cycle.

Limit Screen Time Before Bed – Blue light from screens suppresses melatonin production. Turn off devices at least an hour before sleep.

Create a Relaxing Nighttime Routine – Wind down with activities like reading, meditation, or a warm bath to signal your body it's time to rest.

Optimize Your Sleep Environment – Keep your bedroom cool, dark, and quiet. Use blackout curtains and white noise if needed.

Watch Your Caffeine & Food Intake – Avoid caffeine in the afternoon and heavy meals before bed to prevent sleep disturbances.

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Get Natural Sunlight Daily – Exposure to sunlight in the morning helps regulate your circadian rhythm and improves sleep quality.

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