To optimize sleep quality, establish a regular sleep routine, also known as sleep hygiene. This includes setting a consistent bedtime and wind-down period, avoiding electronic devices an hour before sleep, and engaging in relaxing activities like reading or meditation[1].
Create a sleep-friendly environment by keeping your bedroom dark, quiet, and cool—ideally between 65 to 68 degrees Fahrenheit[2]. Additionally, limit stimulants such as caffeine, alcohol, and nicotine close to bedtime, as these can significantly disrupt sleep patterns[1][2]. Regular exercise and a light diet can further enhance your ability to fall and stay asleep[1].
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