Instead of scrolling on your phone before bed, take some time to wind down and do a quiet activity like reading or journaling to relieve stress. Listening to relaxing tunes like white noise, sounds of rainfall and ocean waves may be beneficial to boost sleep quality.
Besides that, doing some gentle yoga, stretching, and breathing exercises improve blood flow and relieve muscle tension – both of which aid in muscle recovery and sleep quality. The more your body relaxes before sleep, the more effective your sleep will be.
You can also practice meditation before bed. If you need help, watch this mindful guide by Dr Jamie Lee.