Setting your body clock for better sleep involves establishing a consistent sleep schedule, creating a relaxing bedtime routine, optimizing your sleep environment, and practicing healthy sleep habits. Here are some tips: Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock. Bedtime Routine: Develop a relaxing bedtime routine to signal to your body that it's time to wind down. This could include activities like reading, taking a warm bath, or practicing relaxation techniques such as deep breathing or meditation. Optimize Your Sleep Environment: Create a comfortable and conducive sleep environment. Keep your bedroom dark, quiet, and cool. Invest in a comfortable mattress and pillows. Limit Screen Time: Avoid screens (phones, tablets, computers, TVs) at least an hour before bedtime, as the blue light emitted can interfere with your sleep-wake cycle. Watch Your Diet and Exercise: Avoid heavy meals, caffeine, and alcohol close to bedtime. Regular exercise can promote better sleep, but try to avoid vigorous exercise too close to bedtime. Manage Stress: Practice stress-reducing techniques such as mindfulness, yoga, or journaling to help calm your mind before bed. Limit Naps: While short naps can be beneficial, avoid long or irregular naps, especially in the late afternoon or evening, as they can disrupt your sleep at night. By incorporating these tips into your daily routine, you can help set your body clock for better sleep and improve the quality of your rest. Dr Om Patil Orthopedic and spine surgeon in Dadar