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Can you provide me some tips on how to get quality sleep?
Don't drink caffiene an hour before bedtime, if music soothes you try that. I don't drink anything with caffiene in it one hour before bed, and I take Tylenol pm if the need to sleep is bad enough. Taking them every night is not the right way, just start taking two a night til your sleep habit is regular, then start lowering the dosage until it is not needed.
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