A Better Sleep Routine in 5 Steps

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• 26 September 2025

5 Steps to a Better Sleep Routine

1. Turn Off Screens Before Bed
As tempting as it may be to scroll through your phone before sleep, the blue light from screens suppresses melatonin production and stimulates your brain. This can delay sleep and reduce its quality. Turn off screens at least one hour before bedtime and keep your phone out of reach.

2. Use Your Bedroom Only for Sleep
Reserve your bedroom for sleep and relaxation only. Avoid working, eating, or watching TV in bed to help your brain associate the space with rest. Create separate areas for work and leisure to keep your sleeping environment calm.

3. Stick to a Regular Sleep Schedule
Your body’s internal clock, or circadian rhythm, works best with consistency. Go to bed and wake up at the same time every day, including weekends. A regular schedule helps you fall asleep faster and wake up feeling refreshed.

4. Limit Caffeine and Alcohol in the Evening
Caffeine and alcohol can seriously affect sleep quality. Avoid caffeine in the afternoon and alcohol at least three hours before bed. These small changes can lead to deeper, uninterrupted sleep.

5. Create a Wind-Down Routine
Calming activities before bed help your body and mind transition to sleep. A warm shower, meditation, breathing exercises, or a soothing herbal tea can all help. A natural supplement can also support this routine.

Ease into sleep with Nutrafine Sleep Gummy
With a formula containing Valerian root, Lemon balm, Passionflower extract, Sour cherry powder, Vitamin B6, and Magnesium, Nutrafine Sleep Gummy helps relax the mind and support better-quality sleep. Healthy sleep starts with small, consistent steps.

Sleep well with Nutrafine.