Habits  that I incorporated after reading the book:

• no gadgets in bedroom after 8 pm,
• no reading in bed,
• go to bed before 10.30 pm.

Things I learned from the book:

• Key factors that affect sleep negatively: 
  • unbalanced diet (macro and micronutrients),
  • hormone balance,
  • lack of exposure to sunlight,
  • not being active physically,
  • low magnesium level,
  • high stress level,
  • exposure to ‘blue’ light from gadgets 1-2 hours before bedtime.   
• Sleep deprivation > low testosterone > lowered libido > depression > erectile disfunction,
• Sleep deprivation > reduced activity in the frontal cortex > decreased ability in evaluation, self control, rational decision-making,
• Waking up in the middle of the night. There can be several potential issues:
  • abnormal hormone cycles,
  • not optimal nutrition, 
  • lack of physical activity,
  • exposure to ‘blue’ light(gadgets),
  • not blacked out bedroom.

Habits  that will incorporate in my life by the end of 2020:

• go to bed before 9.45,
• meditation or any other activity to improve focus and deal with stress.