>>14389302heavy exercise during the day
no caffeine at all
4 to 6 liters of water a day depending on the erythrocyte number on your blood exam (drink the same number in liters)
don't drink water at least 1 hour before you sleep
do not look at any woman if you're not married (if married cum inside your wife before sleeping)
sleep on your side, never sleep on your stomach
do not use electronics at least 1 hour before you sleep
sleep in the darkest room you can make (ideal = you can't see your hands)
don't leave electronics in your room charging or turned on (use a mechanical clock)
read Torah before you sleep and remember HaShem controls everything and cares about you (so you don't worry about your issues)
go to the bathroom before you sleep
