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doi: 10.5306/wjco.v5.i3.465 5 BorgquistSHallPLipkusIGarberJE

doi: 10.1007/BF00239323

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Implement evidence-based sleep hygiene practices: Maintain consistent sleep and wake times, even on weekends Create a cool, dark, quiet sleep environment Limit screen time for 12 hours before bed Avoid caffeine after early afternoon and limit alcohol consumption Engage in regular physical activity, but not within 3 hours of bedtime Practice relaxation techniques such as deep breathing or progressive muscle relaxation If sleep problems persist despite these interventions, discuss with your healthcare provider whether referral to a sleep specialist may be appropriate

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