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- Try to go to bed at the same time every night
- Make sure the room is dark and quiet
- Keep a cool and comfortable room
- Do relaxing things like listening to music, reading and taking a warm shower or bath
- Listen to calming ocean sounds or nature sounds
- Get exposure from the sun or bright lights in the daytime
- Exercise during the day
- Don’t drink sodas and drinks with caffeine before going to bed
- Avoid eating heavy meals before going to bed
- Have a light snack like a fruit or drink a warm glass of milk
