1. Establish a consistent sleep schedule and stick to it.
2. Create a relaxing bedtime routine to wind down before sleep.
3. Dim the lights in your home a few hours before bed to signal to your brain it’s time to sleep.
4. Limit exposure to screens and blue light before bed.
5. Keep your bedroom cool, dark, and quiet to promote better sleep.
6. Invest in a comfortable and supportive mattress and pillows.
7. Avoid consuming caffeine, alcohol, and nicotine before bed.
8. Reduce your stress levels by practicing relaxation techniques like meditation or deep breathing before bed.
9. Exercise regularly, but avoid strenuous activity close to bedtime.
10. Avoid large meals and heavy snacking before bed.
11. Take a warm bath or shower before bed to relax your body.
12. Keep a notepad by your bed to jot down any racing thoughts or to-do lists.
13. Use essential oils like lavender to promote relaxation and better sleep.
14. Invest in blackout curtains or an eye mask to eliminate ambient light.
15. Wear comfortable and breathable clothing to bed.
16. Keep pets out of the bed to prevent disturbances.
17. Consider using a white noise machine or fan to create calming background noise.
18. Practice good sleep hygiene by regularly washing your linens and keeping your sleep environment clean and clutter-free.
19. Use a comfortable and supportive pillow to prevent neck and back pain.
20. Seek medical advice if you have chronic sleep issues or underlying health conditions that impede quality sleep.
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