There are several natural ways to improve the quality of your sleep:
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Create a sleep-conducive environment: Make sure your bedroom is cool, quiet, and dark. Use curtains, blinds, or an eye mask to block out light, and earplugs or a white noise machine to block out noise.
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Exercise regularly: Regular physical activity can help you fall asleep faster and stay asleep longer. However, it's best to avoid vigorous exercise close to bedtime as it can interfere with sleep.
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Avoid screens before bedtime: The blue light emitted by electronic devices can interfere with sleep. Try to avoid using devices such as phones, tablets, and computers for at least an hour before bedtime.
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Avoid stimulants before bedtime: Caffeine and nicotine are stimulants that can interfere with sleep. Avoid consuming them, especially close to bedtime.
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Relax before bedtime: Practice relaxation techniques such as deep breathing, meditation, yoga or Tai Chi to help you wind down and prepare for sleep.
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Limit exposure to bright light: Bright light can suppress the production of the sleep hormone melatonin.
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Use Essential Oils: Certain essential oils such as lavender, chamomile, and valerian root have been shown to have a calming effect and help improve sleep quality. You can try diffusing these oils in your bedroom or adding a few drops to a bath before bed.
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Get exposure to natural light: During the day, make an effort to get outside and get exposure to natural light, which can help regulate your circadian rhythm and improve sleep at night.
