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Here are some of the best ways to ruin your sleep quality and quantity. 
Consuming alcohol and refined carbohydrates is a great way to ruin your sleep.
Consuming food 2.5 hours before bed is a great way to ruin your sleep.
Consuming cannabis before sleep is a great way to ruin your sleep.
Engaging in exercise 3 hours before sleep is a great way to ruin your sleep.
Going to sleep during inconsistent times is a great way to ruin your sleep.
Going to sleep past 11 PM is a great way to ruin your sleep.
Avoiding sun exposure during the morning and day is a great way to ruin your sleep.
Consuming caffeine and nicotine in all forms 12 hours before sleep is a great way to ruin your sleep.
Arguing with your spouse or loved one before bed is a great way to ruin your sleep.
Staring at all forms of blue light screens is a great way to ruin your sleep.
Thinking obsessively and neurotically is a great way to ruin your sleep.
Keeping your room warm or hot is a great way to ruin your sleep.
Leaving lights on and not darkening your room is a great way to ruin your sleep.
Sleeping in a noisy and distracting environment is a great way to ruin your sleep.
Pulling all nighters and accumulating a sleep debt that cannot be paid back is a great way to ruin your sleep.
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