Write a how-to guide for me detailing how I can get more restful and better sleep. Include only 3 different overall tip categories.
system
mere liye ek guide kaise likhen ki main adhik aaraam or behatar neend kaise praapt kar saktaa hum.keval 3 alag -alag samgr tip shreniyon ko shaamil karen.
user
behatar kaise praapt karen, adhik aaramdaayak neend:
1. ek neend kaa kaarykram rakhen - sunishchit karen ki aap sone ke liye 8 ghante se adhik nahin set karte hai.ek swasth vayask ke liye aapako milane vaali neend kii anushansit maatra, prati din kam se kam 7 ghante he.saptaah ke har din ek hi nirdhaarit samay par uthne kii koshish karen, ek susangat neend pattern ke rup main
    apane sharir ke prakritik neend-jaagane vaale chakra ko phir se lagu karata he.iske alaava, yadi aap 20 minute ke bheetar so nahin paa rahe hai, to apana cameraa chhod den or kuch aaraam karen, jaise ki sukhadaayak sangeet sunanaa.aisa tab tak karen jab tak aap apane aap ko thakaa nahin paa lete.

2. bistar se pehle jo aap khate hai or pite hai, usase avgat rahen - bistar par bhukhe yaa atyadhik purna na jaaen.sone kii koshish karne se pehle kam se kam kuch ghante ke liye baari yaa badi maatra main bhojan hone se bachein.nicotine, alcohol or caffeine aisi chijen hai jinke bare main aapako satark hona chahie.nicotine
    or caffeine uttejk hai, or iske prabhaav ko pahanane main ghanton lag sakate hai, jo aapaki neend main hastkshep karata he.

3. sone ke liye ek aaramdaayak vaataavaran banaaen - jahaan aap shant, shant or andhere sote hai.aaraam karne se pehle apane aap ko prakaash main laane ke liye ise sone ke liye adhik chunauteepurn banaata he, or sone se pehle ujjwal screen se bachaa janaa chahie.yearplag, ek prashansak yaa kamare jaise upkarnon kaa upyog karne par vichaar karen-
    adhik aaramdaayak neend kaa maahaul banane ke liye darking windo shades.
assistant
<|system|>
</s>
<|user|>
mere liye ek guide kaise likhen ki main adhik aaraam or behatar neend kaise praapt kar saktaa hum.keval 3 alag -alag samgr tip shreniyon ko shaamil karen.</s>
<|assistant|>
behatar kaise praapt karen, adhik aaramdaayak neend:
1. ek neend kaa kaarykram rakhen - sunishchit karen ki aap sone ke liye 8 ghante se adhik nahin set karte hai.ek swasth vayask ke liye aapako milane vaali neend kii anushansit maatra, prati din kam se kam 7 ghante he.saptaah ke har din ek hi nirdhaarit samay par uthne kii koshish karen, ek susangat neend pattern ke rup main
    apane sharir ke prakritik neend-jaagane vaale chakra ko phir se lagu karata he.iske alaava, yadi aap 20 minute ke bheetar so nahin paa rahe hai, to apana cameraa chhod den or kuch aaraam karen, jaise ki sukhadaayak sangeet sunanaa.aisa tab tak karen jab tak aap apane aap ko thakaa nahin paa lete.

2. bistar se pehle jo aap khate hai or pite hai, usase avgat rahen - bistar par bhukhe yaa atyadhik purna na jaaen.sone kii koshish karne se pehle kam se kam kuch ghante ke liye baari yaa badi maatra main bhojan hone se bachein.nicotine, alcohol or caffeine aisi chijen hai jinke bare main aapako satark hona chahie.nicotine
    or caffeine uttejk hai, or iske prabhaav ko pahanane main ghanton lag sakate hai, jo aapaki neend main hastkshep karata he.

3. sone ke liye ek aaramdaayak vaataavaran banaaen - jahaan aap shant, shant or andhere sote hai.aaraam karne se pehle apane aap ko prakaash main laane ke liye ise sone ke liye adhik chunauteepurn banaata he, or sone se pehle ujjwal screen se bachaa janaa chahie.yearplag, ek prashansak yaa kamare jaise upkarnon kaa upyog karne par vichaar karen-
    adhik aaramdaayak neend kaa maahaul banane ke liye darking windo shades.</s>
