Sleep

Practice good sleep hygiene. Good sleep hygiene means creating daily habits and an environment that support consistent, restorative sleep. Aim to go to bed and wake up at about the same time each day, including weekends, and allow time for a calming wind-down routine before bed, such as reading, gentle stretching, breathing exercises, or listening to quiet music. Keep the bedroom cool, dark, quiet, and used primarily for sleep and intimacy; limit phones, television, and other screens for at least 30 minutes before bedtime. Avoid caffeine in the afternoon or evening, nicotine, alcohol, large meals, and excessive fluids close to bedtime, as these can disrupt sleep quality. Regular daytime activity and exposure to morning light can also help regulate the body’s sleep-wake rhythm. If unable to fall asleep after about 20 minutes, get out of bed and do a quiet, relaxing activity until sleepy, then return to bed