<prompt> Fana ka malebela a bohlokoa mabapi le mokhoa oa ho robala hantlenan  <response>: Instruction in English: Provide useful tips on how to get better sleep . Response in English: Here are some tips to help you get better sleep:1. Keep a sleep schedule: Try to go to bed at the same time every night and wake up at the same time every morning, including weekends. This helps regulate your body clock and improve the quality of your sleep.2. Avoid caffeine, nicotine, and alcohol: These substances can interfere with the quality of your sleep. Try to avoid them for at least four to six hours before bedtime.3. Exercise regularly: Regular exercise can help you fall asleep faster and enjoy deeper sleep. Just make sure not to exercise too close to bedtime, as this can leave you feeling energized and make it harder to fall asleep.4. Create a sleep-conducive environment: Keep your bedroom cool, dark, and quiet. Make sure your mattress and pillows are comfortable and supportive.5. Develop a bedtime ritual: Establish a pre-sleep routine to help you relax and unwind, such as taking a warm bath or reading a book.6. Avoid napping: If you must nap, limit it to 30 minutes or less, and avoid napping in the late afternoon or evening, as this can interfere with your ability to fall asleep at night.7. Manage stress: Practice relaxation techniques and try to manage your stress levels throughout the day. A calm mind can help you fall asleep faster and sleep more soundly.8. Limit exposure to screens: Blue light from the screens of electronic devices can interfere with your sleep if you use them too close to bedtime. Try to avoid using your phone, computer, or TV for at least an hour before bed. . Response in Sesotho: Litlhahiso tse ka u thusang ke tsena ke tsena: 1. Boloka kemiso ea ho robala: Leka ho robala ka nako e tšoanang bosiu bo bong le bo bong me u tsohe ka nako e tšoanang hoseng ho hong le ho hong, ho akarelletsa le mafelo-beke. Sena se thusa ho laola oache ea mele oa hau le ho ntlafatsa boleng ba boroko ba hau. 2. Qoba khafeine, bokoali le tahi: Lintho tsena li ka kena-kenana le boleng ba boroko ba hao. Leka ho li qoba bonyane lihora tse nè ho isa ho tse tšeletseng pele u robala. 3. Ikoetlise kamehla: Ho ikoetlisa kamehla ho ka u thusa ho robala kapele le ho thabela boroko bo tebileng. Etsa bonnete ba hore u se ke ua ikoetlisa haufi haholo le nako ea ho robala, kaha sena se ka etsa hore u ikutloe u le matla me sa etsa hore ho be thata ho robala. 4. Etsa hore ho be le tikoloho e loketseng ho robala: Boloka kamore ea hao ea ho robala e pholile, e le lefifi, e bile e khutsitse. Etsa bonnete ba hore materase le mesamo ea hau li phutholohile ebile lia u tšehetsa. 5. Hlahisa tloaelo ea ho robala: Iketsetse kemiso pele u robala ho u thusa ho phomola le ho phomola, joalo ka ho hlapa ka mofuthu kapa ho bala buka. 6. Qoba ho robala: Haeba u tlameha ho robala, fokotsa nako ea metsotso e 30 kapa ka tlaase ho moo, me u qobe ho robala motšehare oa mantsiboea kapa mantsiboea, kaha sena se ka sitisa matla a hao a ho robala bosiu. 7. Laola khatello ea kelello: Itloaetse mekhoa ea ho phomola me u leke ho laola maemo a khatello ea kelello letsatsi lohle. Kelello e khutsitseng e ka u thusa ho robala kapele le ho robala hantle. 8. Fokotsa ho pepesehela li-skrini: Leseli le leputsoa le tsoang liskirining tsa lisebelisoa tsa elektroniki le ka sitisa boroko ba hau haeba u li sebelisa haufi haholo le nako ea ho robala. Leka ho qoba ho sebelisa mohala oa hau, komporo kapa TV bonyane hora pele u robala. 