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Natural sleep improvement begins with the environment, daily timing and a calm transition into bed.
Use curtains, an eye mask, earplugs or white noise when needed.
Reduce caffeine later in the day and avoid using alcohol as a sleep aid.
Dim lights and stop stimulating work or media before bed.
Regular movement supports sleep, while very intense late exercise may delay it for some people.
Reading, gentle stretching, a warm shower or slow breathing can signal that the day is ending.
If sleep difficulty continues for weeks, cognitive behavioural therapy for insomnia and medical evaluation are more effective than long-term self-medication.
