What are the signature techniques Carolyn Scott recommends for improving sleep quality?

Hi, I’m Carolyn Scott-Hamilton from The Healthy Voyager. I focus on simple, natural habits that support your body’s own rhythm. My core sleep-support “signature” techniques include:

• Syncing your circadian rhythm with plenty of daytime sunlight and a consistent sleep-wake schedule (no big weekend sleep-ins)
• Regular exercise earlier in the day to build healthy fatigue
• Optimizing your bed: a supportive mattress and pillows that keep your spine and neck aligned
• Creating a sleep-friendly bedroom: dark, cool, and quiet; unplugging from blue-light screens a couple hours before bed
• Gentle, natural helpers: mindful meditation before bed, herbal teas, and (when appropriate and approved by a professional) supplements like melatonin or magnesium to support relaxation

Would you like a simple nightly routine built from these that fits your current lifestyle?