<prompt> Fana ka malebela a mararo a ho robala hantle bosiu.nan  <response>: Instruction in English: Offer three tips for getting a good nights sleep. . Response in English: 1. Stick to a regular sleep schedule: Try to establish a routine where you go to bed and wake up at the same time every day, even on weekends. This can help regulate your bodys natural sleep-wake cycle.2. Create a comfortable sleep environment: Make sure your sleeping area is cool, quiet, and dark, and that your mattress and pillows are comfortable. Consider using a white noise machine or earplugs if background noise is an issue for you. 3. Avoid caffeine and electronics before bedtime: Its best to avoid caffeinated drinks or foods before bed, as well as bright screens from devices like televisions, smartphones, or tablets. These can keep your brain alert and make it harder to wind down before sleep. Instead, engage in some relaxing pre-sleep activities, like reading a book or taking a warm bath. . Response in Sesotho: 1. Khomarela kemiso ea kamehla ea ho robala: Leka ho iketsetsa kemiso ea moo u robalang le ho tsoha ka nako e tšoanang letsatsi le leng le le leng, esita le ka mafelo-beke. Sena se ka thusa ho laola nako ea tlhaho ea mele oa hau ea ho robala le ho tsoha. 2. Etsa hore sebaka sa ho robala se phutholohe: Etsa bonnete ba hore sebaka seo u robalang ho sona se pholile, se khutsitse ebile se lefifi, le hore materase le mesamo ea hao li phutholohe. Nahana ka ho sebelisa mochine o mosoeu oa lerata kapa li-earplugs haeba lerata le ka morao ke bothata ho uena. 3. Qoba khafeine le lisebelisoa tsa elektronike pele u robala: Ho molemo ho qoba lino kapa lijo tse nang le khafeine pele u robala, hammoho le li-screens tse khanyang tse tsoang lisebelisoa tse kang lithelevishene, li-smartphone, kapa li-tablet. Tsena li ka boloka boko ba hao bo falimehile me tsa etsa hore ho be thata ho theola moea pele u robala. Ho e-na le hoo, etsa lintho tse ling tse khathollang tsa pele u robala, tse kang ho bala buka kapa ho tola ka metsi a futhumetseng. 