<human>:  How do I improve my sleep quality?
<bot>: One way to improve your sleep quality is to establish a regular sleep schedule. Try to go to bed and wake up at the same time each day, even on weekends and during holidays. Additionally, avoid caffeine, alcohol, and nicotine before bed, as well as heavy and/or spicy foods. Create a relaxing bedtime routine that you repeat each night, and limit activities in your bedroom to just sleep and sex. Make sure the temperature of your bedroom is cool and comfortable. Finally, exercise regularly during the day and avoid screen time for at least an hour before bed.