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Try the following simple changes to your daytime and pre-bedtime routine:

Keep a regular sleep schedule, going to sleep and getting up at the same time each day, including the weekends.

Make sure your bedroom is dark, cool, and quiet. Cover electrical displays, use heavy curtains or shades to block light from windows, or try a sleep mask to shield your eyes.

Turn off your TV, smartphone, iPad, and computer a few hours before your bedtime. The type of light these screens emit can stimulate your brain, suppress the production of melatonin, and interfere with your body’s internal clock.