Sleep plays a crucial role in not just humans, but in all advanced life on earth as we know it.

Getting too little sleep can result in a host of adverse symptoms related to hormones, exercise performance, brain function, and even weight gain.

On the other hand, getting enough sleep has been shown to benefit pretty much everything – improved appetite regulation, exercise performance, and cognition to name just a few things.

Ways to improve sleep quality

  1. Exercise regularly
  2. Increase bright light exposure during the day
  3. Restrict blue light exposure 2 hours before bed
  4. Restrict caffeine intake 6 hours before bed
  5. Go to bed and wake up at the same times every day
  6. Avoid irregular and/or excessively long naps
  7. Avoid excessive alcohol intake
  8. Take a melatonin supplement


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