<human>:  I'm suffering from insomnia and would like to know what I can do to get a better night's sleep.
<bot>: Try to establish a calm nighttime routine that includes relaxing activities like a warm bath, yoga, or meditation. This will signal your body that it’s time to wind down and transition into sleep. Avoid screens or intense activity right before bed. 2 Cut out caffeine and other stimulants as early in the day as possible as they can stay in your system for several hours and make it harder to fall asleep. 3 Create a consistent sleep schedule, setting a certain time to wake up and go to bed each day. Aim for 7-9 hours of sleep and keep the schedule even on weekends. 4 Exercise during the day, it releases hormones like endorphins which can help reduce stress and make you feel calm when you want to sleep.5 Avoid eating and drinking close to bedtime as it can interfere with the digestion process, making it harder for your body to rest.