How to Increase your Sleep Quality

  1. Wake up at the same time every day.
  2. Go to bed at the same time every day.
  3. Stop caffeine and nicotine intake 10-12 hours before bed.
  4. Establish an unwinding and relaxing evening routine.
  5. Don’t look at screens a few hours before bed.
  6. Make your bedroom as dark as possible.
  7. Adjust the temperature to around 18-19 degrees Celsius.
  8. Stop exercising 3 hours before bed.
  9. Avoid alcoholic drinks before bed.
  10. Avoid large meals and beverages late at night.
  11. Get outside and expose yourself to daylight during the day.
  12. Include the time-window from 10 pm until midnight into your sleep-schedule.