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].
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