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3. Honor the sacred hour.

The sacred hour is the last hour before you sleep—a precious time you should hold in high regard. “What you avoid in this time is just as critical as what you engage in. Anything stressful or stimulating should be avoided. Your sacred hour is not for the gym, last-minute work, or a political discussion with your partner. Basically, this is your time to chill out and steer clear of anything non-chilled out,” Synder explains.

4. Create a bedroom cave.

A bedroom cave has cool temperatures and total darkness, says Snyder. According to the National Sleep Foundation, the ideal mercury levels during sleep time is between 60 and 67 degrees Fahrenheit.

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If artificial lights (say, street lamps) tend to seep through your windows, invest in curtains that can block them out completely. Snyder also recommends switching your phone to airplane mode. “This will keep you from being disturbed by late-night texts or calls and keep fewer electromagnetic frequencies targeted at you while you sleep.”

Realistically, removing electronics isn’t always 100% possible (like if you use an alarm clock to get to work on time), but you can still do your best. For example, you can use a flashlight for a late-night bathroom trip, says Snyder.

5. Eat for high sleep quality.

Sure, you can snooze away for eight hours, but you’ll still be groggy in the morning you if you’re repeatedly waking up. Food is one of the most important ways to enhance the quality of sleep. Snyder suggests consuming hemp milk, unrefined carbohydrates, bananas, cherries, and sweet potatoes for their sleep-inducing properties. “These foods reduce anxiety, keep you full through the night, relax your muscles, and naturally contain melatonin which all leads to deeper, more fruitful sleep,” she says.

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