<prompt> Etsa malebela a leshome a ho fumana boroko bo monate.nan  <response>: Instruction in English: Draft ten tips to achieve a good nights sleep. . Response in English: 1. Set and maintain a regular sleep schedule by going to bed and waking up at the same time each day, including weekends.2. Create a comfortable sleep environment by keeping your bedroom dark, cool, and quiet. Choose a comfortable, supportive mattress and pillows.3. Establish a bedtime routine that helps you relax and prepares your mind and body for sleep, such as reading a book or taking a warm bath.4. Avoid exposure to bright screens from electronic devices such as smartphones and tablets for at least one hour before bed.5. Limit caffeine and nicotine intake, as these stimulants can interfere with your ability to fall and stay asleep.6. Avoid large meals and alcohol close to bedtime, as these can cause indigestion and disrupt your sleep.7. Engage in regular physical activity during the day, but avoid intense exercise in the hours leading up to bedtime.8. Try to manage stress and anxiety through techniques such as mindfulness, breathing exercises, and meditation.9. Avoid long naps during the day, as these can interfere with your ability to fall and stay asleep at night.10. If you have trouble sleeping, dont spend too much time lying in bed awake. Instead, get up and do a relaxing activity until you feel tired again. . Response in Sesotho: 1. Beha le ho boloka kemiso ea kamehla ea ho robala ka ho robala le ho tsoha ka nako e tšoanang letsatsi ka leng, ho akarelletsa le mafelo-beke. 2. Etsa sebaka sa ho robala hantle ka ho boloka kamore ea hau e le lefifi, e bata ebile e khutsitse. Khetha materase a phutholohileng, a tšehetsang le mesamo. 3. Etsa kemiso ea nako ea ho robala e u thusang hore u phomole le ho lokisetsa kelello le mele oa hao bakeng sa ho robala, tse kang ho bala buka kapa ho hlapa ka mofuthu. 4. Qoba ho pepesehela li-skrini tse khanyang tse tsoang lisebelisoa tsa elektroniki tse kang li-smartphone le matlapa bonyane hora pele u robala. 5. Fokotsa ho noa caffeine le bokoali, kaha lintho tsena tse hlasimollang li ka kena-kenana le matla a hao a ho robala le ho robala. 6. Qoba ho ja lijo tse ngata le lino tse tahang ha u e-ea pele u robala, kaha lintho tsena li ka baka tšilo ea lijo le ho sitisa boroko ba hao. 7. Itloaetse ho ikoetlisa kamehla motšehare, empa qoba ho ikoetlisa ka matla lihora tse etellang pele ho robala. 8. Leka ho laola khatello ea maikutlo le matšoenyeho ka mekhoa e kang ho ba le kelello, boikoetliso ba ho phefumoloha le ho thuisa. 9. Qoba ho robala nako e telele motšehare, kaha lintho tsena li ka u sitisa ho oela le ho robala bosiu. 10. Haeba u na le bothata ba ho robala, u se ke ua qeta nako e ngata u robetse betheng u falimehile. Ho e-na le hoo, tsoha me u etse mosebetsi oa boikhathollo ho fihlela u ikutloa u khathetse hape. 