### Instruction: What can I do to help me sleep better?
### Response: Make sure that you turn off your phone at least an hour before bedtime. Avoid eating close to bedtime. Make sure that you allow for enough time to spend in bed: at least 7-9 hours. Avoid drinking alcohol right before bed. Don't rely on substances to help you sleep. Get significant exercise during the day. For most people though, you don't want to exercise right before sleep. Avoid benzodiazepenes as much as possible because they have a significant tendency to lead to dependency and will interfere with sleep.