Not getting adequate sleep can affect mood, causing you to be irritable, impatient, and anxious.

Here are some habits to help you enjoy a restful night:

1. Avoid caffeine, alcohol, and other chemicals that interfere with your sleep:

As any coffee lover knows, caffeine is a stimulant that can keep you awake. So avoid caffeine (found in coffee, tea, chocolate, cola, and some pain relievers) for four to six hours before bedtime.

2. Exercise early:

Exercise can help you fall asleep faster and sleep more soundly—as long as you do it at the right time.

Try to finish exercising at least three hours before bed or work out earlier in the day.

3. Scratch the Screens:

Another recommendation is to stop using your phone, computer, or TV for at least one hour before sleeping.

Nighttime light exposure reduces melatonin and other hormones that help you fall and remain asleep.

4. Reduce long daytime naps:

While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep. Sleeping in the daytime can confuse your internal clock, meaning that you may struggle to sleep at night.

5. Stick to a schedule:

Consistency of your sleep/wake schedule can improve long-term sleep quality.

6. Relax

Some things you could do include listening to relaxing music, reading a book, taking a hot bath, meditating, and deep breathing.

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