Tips to improve your sleep:

1. get some sunlight in the morning
2. Complete darkness and no sound when you sleep
3. Exercise every day
4. Use your bed for sleep only
5. going to bed at the same time every day and getting up at the same time
6. No screens 1-2 hours before bed. If you do use screens, use warmer colors on your screen
7. don't do something that takes a lot of focus before you sleep. Do something relaxing that takes little to no energy. listen to music or read a book for exemple.
8. Make your bedroom cold (16-20 ℃) (60-68 ℉)
9. A warm bath 1-2 hours before going to sleep improves your sleep quality. You fall asleep faster and you sleep deeper.
10. practice meditation ****

habits that make your sleep worse:

1. taking sleeping pills. natural sleep is much better for you
2. Using screens (with bluelight) 1-2 hours before sleep
3. Nicotine increases your energy level and thus worsens your sleep
4. caffeine can make your sleep worse. drink your last cup 8 hours before you go to sleep.
5. alcohol can be bad for your sleep. You can sleep less deeply and restlessly.
6. Drinking too much liquid before going to bed. Try to drink at least 1-2 hours before sleep.
7. Eating too large meals before bed. Food with a lot of sugar before going to sleep is not good for your sleep.