Experts suggest lifestyle changes to improve sleep quality

Experts recommend several changes to improve sleep quality. Key adjustments include stopping caffeine intake by 2 PM, avoiding heavy meals three hours before bed, and limiting phone and TV use one hour prior to sleep. Hydration should be reduced one to two hours before bedtime to prevent nighttime awakenings. Engaging in relaxing activities, like listening to music, can help ease the transition to sleep. Additionally, experts suggest that sex before bed is beneficial, while vigorous exercise should be avoided within an hour of sleeping. These changes aim to create a more conducive environment for restful sleep.