00:00number one stick to a sleep schedule going to bed and waking up at the same time every day
00:05helps to regulate your body's natural sleep-wake cycle this makes it easier to fall asleep when
00:10it's bedtime and wake up when your alarm goes off to stick to a sleep schedule set a bedtime that
00:16allows for seven to nine hours of sleep each night and use an alarm clock to wake up at the same time
00:21each morning no two create a relaxing bedtime routine a relaxing bedtime routine can signal
00:29to your body that it's time to go to sleep some relaxing activities to include in your routine
00:34might be taking a warm bath reading a book or listening to calming music avoid screen time for
00:40at least one hour before bed as the blue light emitted from screens can interfere with the
00:45production of melatonin a hormone that helps promote sleep
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