Habits for improving sleep
Having a good night sleep is the most important factor when trying to improve your productivity and focus during the day. Some simple habits can help you fall asleep quicker and improve the overall quality of your sleep as well.
Although caffeine is a very potent nootropic that can help you feel more energetic throughout the day, it can also easily disrupt your sleep. Caffeine's half life can last up to 9.5 hours, which may have your afternoon coffee keeping you away even 12 hours later. Try limiting your overall caffeine intake and only consume caffeine within 4 hours of waking.
View sunlight in the morning
Your circadian rhythm plays a crucial role in making you feel sleepy at night. The best thing you can do to keep your circadian clock in cycle is to view sunlight as soon as you wake. Viewing sunlight through windows is far less effective, a morning stroll for 5 - 10 minutes is all you need. Note that wearing sunglasses can mitigate the effect of the sunlight, therefore, we recommend not wearing any sunglasses in the morning.
Avoid blue light in the evening
Blue light, which is emitted from lamps and digital devices, can disrupt your circadian rhythm. Therefore, it is recommended to avoid any blue light source for at least 90 minutes before going to bed.
Setting your bedroom's temperature to between 16 and 19 degrees Celsius (or 60-67 Fahrenheit) helps you fall asleep. This temperature range may vary from person to person, but should serve as a good general indication. Taking a warm bath or shower before bedtime will also help you fall asleep. 
Although alcohol can help you fall asleep, it significantly reduces the quality of your sleep. Even just a few beers can already negatively impact your sleep and can make you wake up feeling less fit. Try to avoid alcohol several hours before bedtime to improve the quality of your sleep.
Avoid spending daytime in bed
Only laying in bed when you are trying to sleep, rather than also working or watching movies in bed will help your brain to associate your bed with sleep. Therefore, it is best to only lay in bed when you plan on sleeping and leaving your bed as soon as you wake up.
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