1. Deep Sleep

Deep sleep is essential to growth hormone production. One way you can increase your deep sleep is to stop eating 3-4 hours before bed.

2. Blue Light & Stress

It is important to reduce cortisol and increase melatonin in the evening. One way to do this is to eliminate blue light and stress in the evening. Wearing blue-blocking glasses can help to reduce blue light if you must use electronics in the evening.

3. Circadian Rhythm 

Strive to go to bed within 30 minutes of the same time every night. Work with the natural circadian rhythm of the earth and aim to go to bed between 9:30-10:00 pm every night.