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Core habits: plan for 7–9 hours of sleep, go to bed and get up at the same times every day, weekends included, with a set bedtime routine, limit caffeine after lunch, or avoid it after 4 p.m., limit light exposure late in the day and keep electronic devices out of bed, Bedroom keep it dark, quiet, and cool, exercise regularly, but not close to bedtime, stress meditation or relaxation practice can help, keep naps short and planned.
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