You've heard the one about avoiding caffeine for better shuteye. (And you should — some even stop at 2 p.m. or even noon.)

Other no-nos? Heavy meals and alcohol. Rodriguez says that heavy meals shouldn't be scoffed too close to bedtime. Eating three hours or less before shuteye can impact slumber. It can even lead to bad dreams: Hoyer says that meals that are high in fat and carbohydrates in particular can signal the brain to raise its neuronal activity, which can be "the perfect recipe for having nightmares."

Rodriguez also recommends avoiding alcohol prior to bed. Yes, alcohol tends to make you sleepy, but according to Newman, it has a documented negative effect on the quality of your sleep — so don't be fooled.

Also, consider what you should eat: Foods like ripe kiwis and almonds can help promote slumber. Hoyer swears by the previous two because they both have a high dosage of magnesium as well as melatonin. She continues that nuts in general are great provided they're unsalted and unglazed.

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To resynchronize the circadian day/night rhythm, Hoyer says that it's crucial to avoid any light 30 minutes before going to bed and to expose ourselves to natural sunlight the next morning immediately after getting up.

"The morning light inhibits melatonin production, induces sleep earlier in the day, improves its quality and duration, and even provides an antidepressant effect," says Hoyer. "I cannot stress this enough: How we sleep is not least determined on how we get up!"

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With power blazers and even jeans being replaced by nap dresses and athleisure picks, many people report that they're wearing the same clothes to sleep in and work in, per Newman. Comfort might be the goal, but it's actually not the best practice for sleep. "As arbitrary as it might seem, there is value in changing from sleep lounge clothes to daily lounge clothes, and then back into sleep lounge clothes at night," says Newman. "The transition moments will also remind you to engage in your grooming habits, which also help you feel more aware of circadian cues in the absence of the external cues many people used to have with reporting to work or school at a particular time each day."

Similarly, having some semblance of a routine during the day is beneficial to correspond with your bedtime routine, per Rodriguez.

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From pillow sprays to bubble baths to essential oils, there are many products that promise to calm the mind and body. When wandering thoughts keep her awake, Hoyer uses the Bynacht Perfect Nacht Sleeping Balm, $90, to relax and slip into sleep more easily. "Bynacht, my overnight skin care brand, was literally born out of sleepless nights," says Hoyer. "I suffered from severe sleep deprivation and found aromatherapy to be the key for me."

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A mindfulness practice can be beneficial to many aspects of life, including being a more welcoming way to move into sleep than watching TV or being glued to a screen. Newman says that it also provides an opportunity to reflect on the day and put it to rest as you begin your descent into slumber.

Had a particularly stressful day? Try a "brain dump," where you write out everything about the day that was difficult and/or aggravating, then place the paper away from your bedroom.

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