Poor sleep has immediate negative effects on your hormones, exercise performance, and brain function. A good night’s sleep is just as important as regular exercise and a healthy diet.

Set your bedroom and bed temperature

Body and bedroom temperature can profoundly affect sleep quality. Use the Bielay electric blanket to set the right temperature for your body and bed.

Don’t consume caffeine late in the day

Caffeine has its benefits, sleep is not one of them.

Don’t drink alcohol before bed

Avoid alcohol before bed, as it can reduce night-time melatonin production and lead to disrupted sleep patterns. Melatonin is a key sleep hormone that tells your brain when it’s time to relax and head to bed.

Don’t eat late in the evening

Eating late at night may negatively affect both sleep quality and the natural release of HGH and melatonin. Consuming a large meal before bed can lead to poor sleep and hormone disruption. However, certain meals and snacks a few hours before bed may help.

Exercise regularly — but not before bed

Exercise is one of the best science-backed ways to improve your sleep and health. Although daily exercise is key for a good night’s sleep, performing it too late in the day may cause sleep problems.