1. Keep a consistent bedtime
Going to bed and waking up at the same time each day helps reinforce the body's natural circadian rhythm, making it easier to fall asleep at night.
2. Reduce evening light exposure
Bright light, especially from screens, in the hours before bed can suppress natural melatonin production. Dimming lights an hour before bed can help.
3. Avoid caffeine and large meals late in the day
Caffeine's effects can linger for hours, and large meals close to bedtime can interfere with the ability to settle down.
4. Build a wind-down routine
A consistent pre-sleep routine — reading, light stretching, or a warm bath — signals to the body that it's time to relax.
5. Manage a racing mind
Ingredients like L-theanine and GABA are associated with quieting mental chatter that can keep you lying awake. See our GABA article.
Where a supplement fits
A supplement like Yu Sleep, built around melatonin, L-theanine, valerian root, chamomile, and GABA, is designed to complement these habits — not replace them. See the full ingredient breakdown.