5)How to improve your sleep quality

• Establish a consistent sleep schedule: Try to go to bed and wake up at the same time each day.
• Exercise regularly: Exercise during the day can help you sleep better at night.
• Limit caffeine and alcohol consumption: These substances can interfere with sleep quality.
• Create a comfortable sleep environment: Ensure your bedroom is dark, quiet and cool.
• Turn off all screens: Avoid using phones, tablets or computers before bed.
• Practice relaxation techniques: Meditation, deep breathing and progressive muscle relaxation can help reduce stress and improve sleep.

6) Foods that help you sleep

Foods that are rich in magnesium, tryptophan and melatonin can help you sleep. Magnesium-rich foods include dark leafy greens, nuts and seeds, while tryptophan-rich foods are dairy, poultry, eggs and fish. Foods with melatonin include tart cherries, bananas and kiwi. Eating these foods can help you fall asleep faster and stay asleep longer.