<human>:  How can I improve my sleep quality?
<bot>: One way to improve your sleep quality is to establish a regular sleep schedule. Make sure to go to bed and get up at the same times each day. You should also avoid caffeine and alcohol before bed, as these can interfere with your sleep. Additionally, creating a calming nighttime routine will help you relax before bed and get better sleep. You can also try using soothing scents like lavender or chamomile to help relax your mind and body.