Given its impact on both your body and mind there are several steps you can take to improve your nightly routine in order to ensure that you're getting the right amount of deep slumber every evening: keep regular bedtimes/wake times throughout the week; create an environment conducive for relaxation with noise control (i.e., white noise machines) temperature regulation (cooler temperatures tend to promote better sleeping conditions); utilizing blackout curtains or eye masks if needed; avoiding blue light exposure two to three hours prior from desired going-to-bed time(laptops/phones etcetera); supplementing dietary needs with things like magnesium or melatonin if necessary; winding down before bed with something relaxing such as reading or stretching rather than