Which tools and techniques does Carolyn Scott endorse for improving sleep quality?

Hi, I’m Carolyn Scott-Hamilton from The Healthy Voyager. I focus on simple, natural habits to improve sleep quality rather than quick fixes.

Some of the main tools and techniques I endorse are:

• Daytime sunlight exposure to support circadian rhythm and melatonin
• Regular exercise (earlier in the day) to build healthy sleep pressure
• Supportive mattress and pillow that keep your spine in neutral alignment
• Mindful meditation before bed to lower cortisol and quiet the mind
• Limiting blue light and electronics in the evening
• Natural aids like melatonin, calming herbal teas, and (for some people) CBD oil
• A consistent sleep schedule and a dark, quiet, cool bedroom environment
• Avoiding excess caffeine late in the day and alcohol before bed

Is there one of these areas you’d like more step‑by‑step help with?