1 — Don’t drink coffee in the afternoon.

I’ve been drinking coffee for many years without any rules because I thought I was immune.

A few months ago, I started tracking my sleep data and comparing it with coffee consumption. So I noticed if I stop drinking coffee after 3 p.m., my slee...

Final Thoughts

Sleeping is one of the central systems of our body, so you can’t neglect it.

If you want to live a healthy life, you need to find your perfect sleeping routine that improves your sleep quality and duration.

• Limit coffee usage in the afternoon.
• Avoid b...

Improve your content marketing strategies!  Subscribe to The Challenge to receive exclusive infographics for content creators and personal growth challenges

Each of us has his strategy to fall asleep. And some of us did not even need one. But in case you do, there are many to test out.

• Mindfulness is the technique that helped me the most, but it requires training before mastering it.
• Relaxing yoga ...

There are many benefits and studies related to good sleeping routines and quality sleep. For example, people who get enough sleep have improved social skills, learning skills, and decreased health problems risk. Meanwhile, people who cannot get enough sleep tend to develop the opposite trait.

Sleep has become an expensive benefit over the past years — one that people cannot ignore anymore. And no matter where you live, work, or relax, poor quality sleep will affect your performance.

If you ignore your sleeping routine, you could suffer from many problems affecting your health, m...

Using sleeping habits other people suggested to you is great for experimentation. It helps you understand what you like and what you will never want to do again. And it also makes you realize the benefits of good sleeping routines if experienced for long periods.

But every person has their ...

Nowadays, backlit digital devices like smartphones and laptops are the worst enemy of good sleeping routines. And if you take them into your bed, they will expose your eyes to artificial light that affects your ability to fall asleep.

The scientific reason behind our 

3 — Make sure there is no light in your room.

The darkness affecting melatonin production doesn’t only matter before going to bed but also while you are sleeping. Therefore when preparing your sleep environment, make it as dark as possible to improve your sleep quality.

In Italy, most...

4 — Stay at a comfortable temperature.

According to studies, the optimal temperature for sleeping  is around 19°C. But this temperature is hard to maintain during summer. So I did not care about it ...