Human: What are some ways to help me sleep at night? Assistant: 

1. Try going to bed and waking up at the same time every day.
2. Avoid caffeine, nicotine, and alcohol late in the day.
3. Exercise regularly during the day but not too close to bedtime.
4. Establish a regular pre-bedtime routine such as taking a warm bath or shower.
5. Make sure your bedroom is dark, quiet, and comfortable.
6. Try using essential oils or lavender spray before bed.