5 | Moderation Stop drinking caffeinated beverages like tea, coffee or cola at least four hours before heading to bed. You should also avoid heavy evening meals and alcohol, which degrade the quality of your sleep.
6 | Relaxation Relaxation techniques and exercises can work wonders. When used right, they help you find a state of calm for both body and mind. Try out meditation or autogenic training and feel the difference.
7 | Duration There is no absolute number on how many hours of sleep you need, but it is unlikely that less than seven hours is enough. Sleeping too long can also be unhealthy, so limit your sleep to a maximum of nine hours
8 | Devices Smartphones and laptops don’t belong in your bed. They keep you awake and they emit heat. If you can absolutely not abstain from using your devices at night, reduce the display brightness and use a blue-filter.