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You can improve your sleep environment by: Setting a regular bedtime and wake-up time Planning a period of quiet activity before going to bed, avoiding exercise or mentally stimulating activities Avoiding caffeine from the afternoon onward, and limiting alcohol and large meals in the evening Only use your bedroom for sleep

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However, your body has been adjusting for three months, and many people find that reflux actually improves at this stage compared to the initial weeks at 1.0mg