can you recommend me smth to improve sleep

To improve your sleep, consider these strategies discussed by Andrew Huberman and Matthew Walker on the Huberman Lab:

1. Regularity: Go to bed and wake up at the same time every day. This consistency helps anchor your circadian rhythm, improving both the quantity and quality of your sleep 1.

2. Darkness: Dim the lights in your home at least an hour before bed to stimulate melatonin production, which facilitates sleep onset 1.

3. Temperature: Maintain a cooler room temperature to aid sleep. A warm bath before bed can help your body cool down for sleep transition 2.

4. Wind Down Routine: Establish a relaxing pre-sleep ritual to signal your body and mind that it's time to sleep. This could involve light stretching, meditation, or reading 3.

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     Sleep Hygiene Essentials

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     2

     Sleep Strategies Unveiled

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     3

     Sleep Wind Down

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     4

     Sleep Optimization Strategies

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5. Supplements: If lifestyle changes alone aren't sufficient, consider supplements like Magnesium Threonate, Apigenin, and Theanine, ensuring you consult a healthcare provider first 4.

Implementing these practices can help enhance your sleep quality. Always tailor your approach to what suits your lifestyle and consult professionals as needed.