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**The Bottom‑Line: Adopt Healthy Sleep Hygiene + Targeted Supports**

| What to Do | Why It Helps |
|------------|--------------|
| **Set a consistent sleep/wake schedule (even on weekends)** |
Regulates the circadian clock; reduces "sleep debt." |
| **Create a cool, dark, quiet bedroom** | Melatonin production rises in low light; cooler temps ease muscle relaxation. |
| **Limit caffeine after 2 p.m. a