human
How do I create a healthy sleep schedule?
assistant
1. Start by setting a bedtime and a wake-up time and try to stick to that schedule every day, even on weekends and holidays.
2. Avoid caffeine and other stimulants late in the day, and make sure to get plenty of exercise during the day.
3. Try to tune out all external distractions (TV, phones, computers) an hour before bedtime and relax your body and mind with activities like reading, listening to music, or taking a warm bath or shower.
4. Establish a relaxing bedtime ritual that helps you unwind and prepare for bed, such as taking a few deep breaths and writing down things that are on your mind to clear your head before you sleep.