Which brings us to my second tip: Avoid screens before bedtime. I wish someone told me this sooner. Cutting out screen time at night is likely the number one thing you can do to improve your sleep quality immediately. Computers, Ipads, TVs, smartphones emit blue light that can give you major sleep problems. The blue light emitted disorients your body’s natural preparation for sleep. I know a lot of people that watch TV before bed. It may seem like a relaxing and mundane activity to sit back and watch TV, but parts of your brain are being set off like fireworks. You're actually putting a stressor on your brain and body, especially if it's time to be winding down for bed. So breaking the habit of using your electronic devices before bed can be a bit demanding, but also one thats worth mastering. Replace your devices with an activity that you enjoy equally, for example: Reading, music, good company - whatever fits you best. If you HAVE to use a computer late at night use a blue-light blocker. There's a program called F. lux that you can install and turns it your computer screen slightly more orange. I also recommend using blue-light blocking glasses, I use them myself when I have work to do at night. Please note that even if you block all the blue light, your brain is firing in all directions instead of shutting down for sleep.