What's the best way to get more sleep?

To get more sleep and improve sleep quality, experts suggest:

• Maintaining Regular Sleep Schedule: Go to bed and wake up at the same time every day, including weekends 1.
• Light Exposure: Get 20 minutes of sunlight in the morning to reset the pineal gland and help melatonin regulation 2.
• Avoid Blue Light at Night: Use blue light blocking glasses and reduce screen time before bed 2 1.
• Optimize Bedroom Environment: Keep the bedroom dark, cool, and quiet 1.
• Diet: Avoid heavy meals and caffeine late in the day 1.
• Evening Routine: Establish a calming pre-sleep routine like taking a hot bath with Epsom salt and lavender 1.
• Avoid Naps: Especially in the late afternoon to prevent disrupting the sleep cycle 3.
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For better recovery and optimized well-being, these steps can help establish healthy sleep habits. Always consult healthcare professionals if encountering persistent sleep issues.