De-digitize your evenings.

Switch off or put away all electronic devices and digital screens one to two hours before bedtime. To make sure you do this, set a reminder on your mobile phone or ask your partner to help you. Then devote your time to an activity that helps you relax, such as reading or yoga. 

Why it helps:
Blue light inhibits the production of the hormone melatonin, which is important for regulating the sleep cycle. Exposure to blue light in the evening – especially from electronic devices such as smartphones, tablets and computers, can delay sleep and disrupt the quality of sleep.