Seven TIPS for a better SLEEP 1. Avoid screen time two hours before bed. The blue light wakes your body up and suppresses melatonin production. 2. Keep your room as dark and as cool as possible. 3. Avoid eating 3 hours before bed. Digesting food is work for your body and will greatly reduce the quality of your sleep. 4. Getting early morning sun exposure is an essential way to synchronize your circadian rhythm.