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Establish a bedtime routine: Develop a calming pre-sleep routine, such as reading a book or taking a warm bath, to signal to your brain that it's time to wind down. Practice sleep hygiene: Make your bedroom a sleep sanctuary by keeping it dark, quiet, and cool. Use relaxation techniques: Try techniques like deep breathing, progressive muscle relaxation, or meditation to calm your mind and body before sleep. Get regular exercise: Regular physical activity can help improve sleep quality, but avoid vigorous exercise within a few hours of bedtim