5 tips for a goodnight sleep

1
Find a sleeping schedule. Waking up at the same time, even on Saturday and Sunday. I know it sucks. But the more consistent you are with that every single day, the better you will perform and live a happier life.

2
Second is movement. Sleep is recovery and if you don’t move, you have got nothing to recover from. Exercise 20-25 min cardio daily.

3
Third is technology. Sleep is evolving with time and innovations. These days you can track your sleep, wear blue light blockers, and listen to meditative smartphone apps. Use the advantages of the new era, but do not rely on them, it can be addictive and will do more harm than good.

4
Stop coffee till 2pm. Recent study shows that caffeine stays up to 12 hours in your system. If you drink your 9am coffee it will be there till 9pm evening. Coffee is a stimulant and it messes up your sleep.

5
Breathe through your nose when you sleep. Nose breathing enables your body to filter and warm the breaths you take, reducing intake of germs and bacteria, and improving overall oxygenation.

source: The Power of When - Dr. Michael Breus