Your mind plays a big role in sleep, too—especially during those quiet hours when worries feel louder than usual. A simple bedtime routine can train your brain to unwind, even if your day was stressful. Gentle stretches, slow breathing, or reading a few pages of a book can calm the nervous system before bed. Cutting down screen time at night also helps, since bright light and constant notifications can keep your brain alert. If you wake up with racing thoughts, keeping a notebook nearby to quickly write things down can stop your mind from spinning.

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