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Natalie Allen , RD, is a clinical assistant professor of nutrition and dietetics at Missouri State University

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Establish healthy sleep habits, including: Getting seven to nine hours of sleep each night Establishing a consistent sleep schedule by going to bed and waking up at the same time every day Avoiding caffeine six to eight hours before bedtime Turning off screens at least one hour before bed, since blue light from devices can suppress your bodys natural production of melatonin Creating a calming bedtime routine, such as reading or doing breathing exercises or gentle stretching Setting your room temperature to about 65 degrees Fahrenheit Wearing a sleep mask or using blackout shades to block light from interrupting your sleep Finding a sleeping position that works for you Making an Informed Decision About Taking Melatonin Until more research on cardiovascular safety is available, its best to use melatonin in moderation and with medical guidance especially if you have a higher risk of cardiovascular disease