# Set a Regular Bedtime and Wake Time. # gradually by shifting your bedtime and wake time by 15-30 minutes each day.
# Unplug from Electronics at least 1 hour before going to bed. # Practice deep breathing exercises, or meditate.
# Ensure your mattress and pillows provide adequate support and comfort. # Keep your bedroom cool, ideally between 60-67°F (15-19°C), to promote better sleep.
# Avoid caffeine in the afternoon and evening. # Foods rich in magnesium, tryptophan, and melatonin, such as nuts, seeds, bananas, and cherries, can promote better sleep.
# Chamomile and valerian root teas have calming properties that can promote restful sleep. #Supplements can be a helpful addition to your sleep routine.