How To Sleep Well -

: No more screens . The blue light from phones, tablets, and TVs tricks your brain into thinking it is still daytime, suppressing the production of the sleep hormone melatonin. 0 Times : Do not hit the snooze button . Optimize Your Environment

: Stop caffeine . Caffeine is a stimulant that can stay in your system for up to 12 hours, blocking receptors in the brain that signal tiredness. How to Sleep Well

: Stop working . Giving your mind a two-hour buffer helps it switch off from the day's stresses and problem-solving. : No more screens

To sleep well, experts recommend establishing a consistent routine that helps your body naturally transition into a restful state. A highly effective framework for this is the , which provides specific "cut-off" times for various stimulants and activities. The 10-3-2-1-0 Sleep Rule Optimize Your Environment : Stop caffeine

Sleep and Aging: Sleep Tips for Older Adults - HelpGuide.org