Struggling to fall asleep? You’re not alone — millions of people toss and turn every night. The good news is you don’t need an overhaul of your entire routine. A few small tweaks can help you drift off faster and wake up feeling more rested.

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1. Dim the Lights an Hour Before Bed

Your brain produces melatonin (the sleep hormone) in darkness. Bright lights — especially phone or TV screens — tell your brain it’s still daytime. Try switching to lamps, or better yet, use a blue-light filter on your devices.

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2. Keep Your Bedroom Cool

The ideal sleep temperature is around 65–67°F (18–20°C). A cooler room signals to your body that it’s time to sleep. If you can’t control the thermostat, try a fan, breathable sheets, or a cooling mattress pad.

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3. Create a “Wind-Down Ritual”

Signal to your body that sleep is coming by repeating the same routine nightly: maybe herbal tea, a book, and light stretching. When you do it consistently, your brain associates those activities with rest.

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4. Cut Caffeine After 2 PM

Even if you don’t “feel” wired, caffeine lingers in your system for 6–8 hours. That afternoon coffee (or energy drink) may still be buzzing in your bloodstream when you’re trying to fall asleep.

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5. Block Out Noise and Light

Noise and stray light are two of the biggest sleep killers. Try blackout curtains, earplugs, or a quality sleep mask (like the Manta Mask we recommend [link to your affiliate]). These small tools can make a huge difference in sleep quality.

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Conclusion:
You don’t need complicated hacks to get better sleep — simple adjustments tonight can set you up for deeper rest. Start with one or two of these tips and build from there.