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How to get better sleep?
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Try to create a relaxing bedtime routine and stick to it. This could include things like taking a warm bath, listening to calming music, or reading a book. 2 Cut down on caffeine and alcohol in the evenings, as these can disrupt sleep. 3 Reduce stress by setting aside enough time each day to relax and unwind.4 Exercise during the day and make sure you're getting enough daylight exposure.5 Maintain comfortable and dark bedroom conditions, and make sure you're using a comfortable mattress and pillow.6 Avoid using screens or smartphones for at least an hour before bedtime. 7 Consider using a white noise machine or other sound machine to help you fall asleep.