How can I improve my sleep quality?

To improve your sleep quality, establish a consistent sleep schedule by going to bed and waking up at the same time every day, including weekends^[4]. Aim for at least seven hours of sleep each night and limit daytime naps to 20 minutes^[4][5].

Create a restful sleep environment by keeping your bedroom dark, quiet, and cool, with an ideal temperature around 65°F^[3][4][6]. Avoid stimulants like caffeine and nicotine in the hours leading up to bedtime, and consider relaxing activities such as reading or meditation before sleep^[2][4][5].