human
What do I need to do to build a good sleeping routine?
assistant
1. Establish a consistent bedtime and wake-up time: Try to go to sleep and wake up around the same time every day, even on weekends.
2. Consider your bedtime environment: Make sure your bedroom is dark, quiet and at a comfortable temperature.
3. Avoid using screens before bed: Reduce your exposure to screens (cellphones, laptops, tablets, TVs) for an hour before you plan to sleep.
4. Establish a relaxing routine before bed: Spend some time winding down before you go to bed — read a book, take a warm bath, or practice a few relaxation techniques.
5. Exercise regularly: Regular physical activity can help you to have better sleep at night 6  Avoid caffeine and alcohol before bed: Avoid consuming caffeine and alcohol close to bedtime - both can interfere with how well you sleep.