Sleep in an environment of total darkness with a temperature that is neither too cold nor too hot.
Avoid caffeine in the afternoon and evening as well as stimulating drinks and mates.
Eat dinner at least two hours before going to bed.
Determine a set time to sleep.
Avoid alcohol and cigarettes 4 hours before going to sleep.
Exercise, walk or move your body during the day for at least 10 minutes.
Turn off screens, cell phones, and devices 90 minutes before bed.
Take care of your diet, avoid refined flours, processed foods and sugars.
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