1. GIVE YOURSELF A BEDTIME 

Going to sleep at the same time every night helps regulate your body’s internal clock. In result your body is able to optimize the quality of your sleep! 

2. NO LIGHT ALLOWED

Melatonin is a hormone controlled by light exposure and helps regulate your sleep cycle. Your brain secretes more melatonin when it’s dark—making you sleepy—and less when it’s light—making you alert. Try blackout curtains, a sleep mask (my personal fave) or for starters put down your GD phone. 

3. YOUR BED IS FOR SLEEP AND SEX

By not working, binging tv shows, or using your computer in bed, your brain will associate the bedroom with just sleep and sex. In result you can be better at both when your head hits the pillow ;) 

4. SWEAT DURING THE DAY

Exercise boosts metabolism, elevates body temperature, and stimulates hormones plus makes you look good. Avoid exercising at night because these changes in the body can interfere with sleep.

5. KEEP IT DOWN

Make sure you are falling asleep in a quiet room! Sometimes even small changes to your environment can make a big difference to your quality of sleep.

6. PUT DOWN THE COFFEE

Your eating/drinking habits play a role in how well you sleep, especially in the hours before bedtime. Caffeine can cause sleep problems up to ten to twelve hours after drinking it! So reconsider that second pick me up cup of coffee. 

7. BE CHILL 

People sleep best in a slightly cool room. For the best sleep keep your room  around 65° F with adequate ventilation.   

8. CALM TF DOWN / RELAX

Practicing relaxation techniques before bed is a great way to wind down, calm the mind, and prepare for sleep. You can do this by using essential oils, reading, pretty much anything besides vigorously scrolling Instagram.

9. SOBER UP 

While a nightcap may help you relax after a long ass day, it interferes with your sleep cycle once you’re out.

10. KNIX THE NAP 

While napping helps make up for lost sleep, if you have trouble falling asleep or staying asleep at night, napping can make things worse. Limit naps to 15 to 20 minutes in the early afternoon.

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