Tips for sleeping better

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  • Go to bed at the same time every night, even on weekends. It keeps your biological clock synchronized.

  • Establish a relaxing pre-bedtime routine -- brushing your teeth or reading -- that lets your body know it's time for sleep.

  • Avoid caffeine six hours before bedtime.

  • Avoid alcohol and tobacco two hours before bedtime.

  • Get up at the same time every day, no matter when you went to sleep.

  • Unwind from daily activities early so your mind is clear at bedtime.

  • Exercise regularly so you'll sleep better.

  • Sleep in a dark, cool, quiet room on a comfortable mattress.