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Here are few tips for good night sleep

Go to bed at the same time everyday. Set aside enough time to get the 7 hours of sleep. Avoid caffeine, heavy and spicy foods, and alcohol 4-6 hours before hitting the bed. Block any distracting lights and noises, computers or any other blinking devices. Only engage in sleep and sex in bed; don’t watch TV, or read or eat. Exercise regularly but not before bed-time.