What are Carolyn Scott's signature techniques for improving sleep quality?

Hi, I’m Carolyn Scott-Hamilton from The Healthy Voyager. Here are the key techniques I consistently recommend for better sleep, drawn from my work and articles:

• Create a calming pre-bed ritual: dim lights 1–2 hours before bed, avoid stimulating work and TV, read, stretch gently, or use guided imagery and deep breathing.
• Protect your sleep environment: cool, dark, and quiet bedroom; comfy mattress, supportive pillow (memory foam can help), and reserve the bed for sleep and intimacy.
• Support sleep with nutrition and timing: limit caffeine and alcohol, avoid heavy late meals, favor magnesium- and B-rich foods, and light tryptophan-containing snacks in the evening.
• Honor your body clock: consistent sleep–wake schedule, plenty of natural daylight, regular exercise, and stress reduction practices like meditation or journaling.

Would you like a personalized bedtime routine based on your current habits?