Certain foods contain natural sleep-enhancing nutrients. Bananas are rich in magnesium and potassium, which help relax muscles. Almonds and walnuts contain melatonin, the hormone that regulates sleep cycles. Turkey is known for its tryptophan content, an amino acid that promotes sleepiness. Tart cherry juice has been shown to boost melatonin production and improve sleep duration. On the other hand, it’s best to avoid heavy meals, caffeine, and alcohol close to bedtime, as they can interfere with your ability to fall asleep.

To fall asleep quickly, establish a consistent bedtime and wake-up schedule, even on weekends. Avoid screens at least an hour before bed, as the blue light from phones and tablets can suppress melatonin production. Relaxation techniques like deep breathing, meditation, or reading can help signal your body that it’s time to sleep. Keeping your bedroom cool—between 60 and 67 degrees Fahrenheit—can also enhance sleep quality. If you struggle with falling asleep regularly, consider sleep supplements like melatonin or magnesium, but consult a doctor before use.

Yes, sleeping with your phone nearby can negatively impact sleep quality. The blue light emitted by screens suppresses melatonin, making it harder to fall asleep. Notifications and vibrations can also disrupt your sleep cycle throughout the night. If you must keep your phone in the bedroom, place it in Do Not Disturb mode and keep it at least an arm’s length away from your bed. Using a traditional alarm clock instead of your phone for waking up can help create a healthier sleep environment.