The average sleep time of modern people is gradually decreasing, but the quality of sleep is just as important as the quantity. Adequate sleep is key to boosting immunity, managing weight, and maintaining mental health. Here are seven habits recommended by sleep experts. 1. Maintain a consistent bedtime and wake-up time Go to bed and wake up at the same time, whether it's the weekend or a weekday. Keeping the difference within 30 minutes stabilizes your internal clock. "Catching up on sleep" over the weekend can actually worsen your condition on Monday. 2. Block blue light two hours before bedtime Blue light from smartphones, tablets, and laptops suppresses melatonin secretion. Reduce device usage two hours before bedtime, and if unavoidable, activate night mode. Paper books or audiobooks are good alternatives. 3. Keep bedroom temperature between 18-20 degrees A slight drop in body temperature is necessary to fall asleep. Maintain your bedroom temperature between 18-20 degrees, and if needed, wear socks to dilate peripheral blood vessels, which helps lower core body temperature faster. 4. Set a caffeine cutoff time The half-life of caffeine is about 5-6 hours. Avoid coffee, green tea, and energy drinks after 2 PM. Decaffeinated coffee also contains small amounts of caffeine, so sensitive individuals need to be cautious. 5. Regular exercise (but not within 3 hours of bedtime) Regular exercise improves sleep quality by more than 30%. However, high-intensity exercise right before bed can cause arousal, so it's best to finish at least 3 hours before. Light stretching or yoga is suitable in the evening. 6. Create a bedtime routine Repeating the same bedtime routine, such as meditation, reading, or a warm shower, signals the brain that "it's time to sleep." Create a "bedtime routine" habit in your daily certification app and consistently certify it. 7. Limit naps to 20 minutes If you need a nap, limit it to 20 minutes before 3 PM. Long naps can disrupt nighttime sleep and may leave you feeling more tired due to sleep inertia. Good sleep changes your day and changes your life. Start practicing one by one from tonight.