Sleep experts recommend seven daily habits for better rest

Sleep experts recommend seven daily habits to improve sleep quality and regulate the body's internal clock. Key practices include exposing oneself to natural morning light immediately upon waking and spending time outdoors early in the day to help sync the circadian rhythm.

Consistency is vital, particularly maintaining a regular wake-up time even on weekends. Experts also suggest avoiding bright screens from mobile devices before bed, prioritizing breathing techniques like the 4-7-8 method to reduce stress, and avoiding heavy or fatty meals late in the evening. To maintain stability, specialists advise against attempting to 'make up' for lost sleep, suggesting instead that individuals return to their regular schedule after a poor night's rest.