We often underestimate the power of good sleep. Yet poor sleep affects memory, mood, metabolism, and even immunity. Developing strong sleep hygiene habits can transform your health and productivity.

Start by maintaining a consistent bedtime, even on weekends. Your body’s internal clock, or circadian rhythm, thrives on routine. Create a relaxing pre-sleep ritual — dim lights, read, or meditate to signal your brain it’s time to rest.

Avoid screens at least an hour before bed. Blue light suppresses melatonin, the hormone that promotes sleep. Also, reduce caffeine and heavy meals in the evening.

Your sleep environment matters: keep the room cool, dark, and quiet. Invest in comfortable bedding.

When you improve sleep quality, everything follows — focus, creativity, mood, and energy. Sleep isn’t a luxury; it’s your body’s natural performance enhancer.