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Sleeping well can mean the difference between being alert, focused, and productive during the day and suffering from headaches, decreased cognitive function, and feeling irritable and moody. Unfortunately, many of us are getting less sleep than we need on a regular basis. If you’re having trouble sleeping because you’re tossing and turning all night, it might be time to make some behavioral changes to see if that helps. Here are five tips for modifying your sleep behavior so you can get a better night’s rest!

1) Go to bed at the same time every day
Consistency is key when it comes to getting a good night’s sleep. Try setting a regular bedtime, and stick to it as much as possible. This will help you establish your sleep rhythm. Even if you only manage to get seven hours of sleep per night, that’s better than eight hours on some nights and five on others!

2) Wake up at the same time every day
If you’re looking to improve your sleep habits, consider waking up at the same time every day. Maintaining consistent sleep hours is key to better quality of sleep. It will also make it easier to go to bed at a regular time each night, which in turn makes falling asleep faster and staying asleep longer easier.

3) Know how much sleep you need
The amount of sleep you need can vary, but it’s generally recommended that adults get seven to nine hours of sleep each night. The best way to determine how much you need is by trial and error—when you’re sleepy, it’s time to go to bed. If you aren’t sure what your ideal amount of sleep is, start by trying out a few different amounts and working your way up or down from there until you find something that works for you.

4) Prepare your mind and body
Setting your brain and body up for sleep is crucial to getting quality shut-eye. To prep yourself, turn off screens 30 minutes before bedtime, spend a few minutes relaxing (try deep breathing or reading), and establish a bedtime routine. And try setting specific wake-up times so you don’t have to worry about hitting snooze over and over again.

5) Go outside before bed
Countless studies have demonstrated that exposure to natural light helps regulate our internal clocks, making it easier to fall asleep and get better sleep. Spend some time outside before you go to bed each night—even if you just walk around your yard or look out your window. The outdoor air can help reset your circadian rhythm, which will make it easier to sleep soundly at night.

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