Unlocking the secrets to optimal sleep: Science-backed evening routines for restful nights and energized mornings

Cut caffeine early. Caffeine disrupts sleep architecture and circadian rhythms, reducing deep sleep even if consumed six hours before bed. Experts recommend stopping caffeine intake by 2 p.m. for optimal rest. Avoid blue light and screens before bed. Exposure to blue light suppresses melatonin, delaying sleep onset. Dimming lights two hours before bedtime helps transition the brain into sleep mode. Establish a wind-down routine. A consistent pre-sleep ritual—such as meditation, stretching, or journaling—signals the body to relax and improves sleep quality. Optimize sleep environment. Keep the bedroom cool (60–67 F), dark and quiet using blackout curtains, white noise machines and cooling bedding to enhance restorative...

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