Yeah “quality” sleep is the tough part.

Some things that have helped are:

- No caffeine 6hrs before bedtime

- Have a bedtime (routine is key to good sleep)

- No blue light (phones, tvs, etc) 1hr before bed

- Warm shower before bed (relaxes the body, mind and your clean)

- Keep sheets clean, and excess stuff off the bed (You don’t need 10 pillows and two phones and 2 charging cables in your bed)

- Workout during the day

- Go on a 20min walk outside when you wake up

- Have good airflow (small fan? and practice 4 count breathing)

- Have good silence (mute phones, put battery in your smoke detector, etc)

There is more… but you get the idea.

Treat your sleep like a ritual or psychedelic experience. Mindset and Setting.