Am bought a simple air humidity, which shows a level for humidity and support needing stats.

 Optimal temperature for sleep are 16-20C  ,  and if on your street is cool, thus am keeping opening window for night, but for a future I will buy miniature conditioner. Less light is faster manufacturing melatonin, thus we are faster to sleep and enter in deep sleep.And light before your window or shop s table light are cycle sleep destroy, thus a good close curtains. Am bough black out curtains, of thick material made, and not transferring light, and creating dark room, like a  cave, sometimes am wearing mask for sleep.

4. Exercises are on the morning, and physical loads within a day. And she rises body temperature, thus and work capacity. Any physical exercises on the morning seems,like a not real, and long time am overpowered itself, after organism habit and am retracted. And here are importance exercises,which affecting on sweating/press, pulling out, push-ups/And all in fast regime for 15 min.

On a daily time too need to do exercises, and am found, that exercises before three hours till sleep  is worsens his, thus better training  on a daily time for rises body temperature and caves blood. 

5. And a few products you must to avoid. And its my addiction place, am enjoy eating.  Very hard avoid coffee, thus am though about small challenge. Am put a note on my wall and added marks everyday without caffeine.

And for better sleep avoid smoke, energetics drink, and eat much hard,fat meal, and simple pie before sleep eating affecting on a phase deep sleep. And if drink energetics you can forget for regime.

6.  drink more water, banally, but am forgot it, organism loosing water on sleep, thus include here for enough. Shower before sleep. 23C a water, body on a sleep time cooling, and here we are doing earlier, in cold water,thus adrenaline will eject, and before sleep for us is not need.

Much light , as for a faster wake up, and better is of sun. Am waking up, opening curtains, or staying on my balcony and am not need in more sleep. Pillow. Am not thought about it, but good orthopaedic pillow is strong rising sleep quality.Useful for neck, spine, blood current. Ask a specialist for select this pillow .

Which results  showed.

Destoying or checking every these points, am observed changing sleep phases, and marked an own feeling and work capacity on a next day.

Am compared stats for an own sleep till begin and after of a qualities phases for deep sleep   increased for 2 times/since 1.43 till 4.02 am, and theirs frequency too increased. And in goal for result I reached and shortened time for sleep from 8-9 till 5-6 hours. And less tire, feeling good, thinking faster within all day.

Still about,if you will repeat.

Am not a doctor, thus if you are seriously planning doing this , change sleep s quantities hours, and you day routine,thus before ask a doctor. He will advise you as concrete for you, and say about a best problem decision.