How to improve the quality of sleep?

Stress, snacking, cyberloafing, head chaos - these are not symptoms of disease, but the effects of lack of sleep.

Getting a decent night's sleep pays off in every area of our lives - personal, family and also professional.

So what can you do to get a good night's sleep and be ready for business challenges?

Rule No. 1 - don't use your smartphone before bed. The phone screen emits harmful blue light, which inhibits the secretion of melatonin, the hormone responsible for the diurnal rhythm and restful sleep.
Rule No. 2 - give up caffeine and dinnertime fatty meals before bed. Flavored stimulants give pleasure, but also put a strain on our stomach, which will digest what we have just eaten instead of "switching into night mode."
Rule No. 3 - relax and forget about work. Analyzing the passing day at work in detail and dissecting your boss's emails will do you no good except stress. "Unplug" from work before bedtime and devote this time to rest and relaxation - spend some nice moments with your family, listen to music or read a book!
Rule No. 4 - always fall asleep at the same hour. Sleep discipline is an important thing. You will feel the effects almost immediately.
Rule No. 5 - make a list of things you need to do the next day. This will be a kind of catharsis that will free your head from "things to do" and allow you to sleep blissfully.