<human>: I'm a teenager who is having trouble sleeping. What are some natural ways to improve my sleep?
<bot>: 
1. Try going to bed and waking up at the same time every day, even on weekends.
2. Avoid caffeine late in the day, as it can keep you from falling asleep.
3. Exercise regularly during the day, but not too close to your bedtime.
4. Make sure your bedroom is dark and cool, and try using white noise machines or essential oils.
5. Cut back on alcohol and nicotine before bed, as they can disrupt sleep.
6. Try relaxation techniques such as deep breathing and progressive muscle relaxation.
7. Get plenty of light exposure during the day by spending more time outdoors.