About 35% of American adults sleep fewer than 7 hours per night. Building a consistent evening routine is one of the simplest, proven ways to improve sleep quality.

Do a Digital Sunset 60 Minutes Before Bed

Light at night, especially from screens, suppresses melatonin and delays your circadian rhythm.

Take a Warm Shower or Bath 1-2 Hours Before Bed

A short warm shower raises skin temperature, promoting a cooling drop in core temperature afterward — one of the body's strongest sleep signals.

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