You can’t out-supplement or out-exercise a bad night’s sleep. Sleep is the foundation. Everything else — your mood, your immune system, your decision making — builds on it.
What ruins sleep quality
Blue light from screens suppresses melatonin production. Alcohol disrupts REM cycles. Irregular sleep times confuse your circadian rhythm. A warm bedroom keeps you from entering deep sleep. Caffeine after 2 PM stays in your system for up to 10 hours.
The evening wind-down
One hour before bed: no screens. Dim the lights. Read a book or listen to something calm. Keep your bedroom cool — 18-20°C is ideal. Go to bed and wake up at the same time, even on weekends.
Charge your phone away from the bed
Not on the nightstand. Across the room. This removes the temptation to scroll and keeps the phone’s electromagnetic field away from your head while you sleep.
Small habits. Better life.