How to get the best quality sleep
 Get sunlight in the early part of the day.
Practicing a relaxation technique during the day can improve sleep efficiency — you’ll fall asleep more quickly once you go to bed (Sleep 2009).
Getting the minimum recommended amount of exercise (150 minutes per week) improves sleep quality by 65% and reduces sleepiness during the day. (Oregon State University, 2011).
Keep your bedroom cool, dark and quiet.Â
 Sleep goes in cycles throughout the night and the body needs to go into a slower brainwave pattern in order to drift off. Stop productive activity at least 20–30 minutes before sleeping. The brain needs time to downshift from the faster brainwaves of wakefulness to the slower brainwaves of restful sleep.
 Aim to go to bed and wake up at around the same time each day. A study of MIT students showed that sleep regularity was tied to greater reported alertness, energy, happiness, calmness, and health. (MIT Media Lab SNAPSHOT, 2016).