Winding down in the evening to have a good and effective sleep

It starts already with the winding down at the end of the day to clear your mind and to be satisfied with the achievements of the day.

• Transition from the day
• Reduce screen time
• Reflect on the positive outcomes of the day
• Make yourself a comfortable home

After work, do one thing to assist you to unleash the strain from the day.

Meditating, exercising, stretching, or taking a nap or a short walk.

Have a transition routine that tells you the busy day is over and it's time to wind down.

Social media and screen time will increase anxiety and brain activity, preventing you from winding down.

Rather than looking at or following something on a screen, do your hobby, browse a book, have a decent communication with an acquaintance.

Write down all the items you learned, accomplished and that you are glad for this day.

Then, write down what you wish to try and do tomorrow thus you'll free your mind and relax.

Dim the lights, play calming music, light-weight candles, and lower the temperature.

And before you go to bed, generate feeling and tell yourself the day is completed, you’ve done your best, and everyone is well.