How to get good quality sleep?  

Maintain a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. 

Create a relaxing bedtime routine, such as reading a book or taking a warm bath, to signal to your body that it's time to wind down. 

Keep your sleep environment comfortable, dark, and cool to promote better sleep quality. 

Limit exposure to screens before bedtime as the blue light emitted can interfere with melatonin production. 

Avoid heavy meals, caffeine, and alcohol close to bedtime, as they can disrupt your sleep. 

Engage in regular physical activity during the day to promote better sleep, but avoid intense exercise close to bedtime. 

Manage stress through relaxation techniques like deep breathing or meditation to calm the mind before sleep. 

 Invest in a comfortable mattress and pillows that provide proper support for a restful night's sleep.

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