Sleep is possibly/one of the biggest contributors to good health. Good quality sleep aids in fat loss, gaining muscle, better productivity, focus, hormone regulation and mood, better decision making, stronger will power to resist bad food choices. Lack of sleep affects all of those plus your desire for sugary food increases whilst at the same type your resistance threshold is lowered. A recipe for disaster (no pun intended).
The case for good quality sleep actually runs even deeper, in fact Ewen McGregor dedicates a whole chapter in his Best Seller - Essentialism
Install flux on your computer - It will filter out the blue light that inhibits melatonin production required for winding down and getting in the mood for sleep.
App on your phone - Use the dimming feature on your phone, if your phone does not have one built in get an app there are plenty available in both app stores. I can’t recall the one I used to use.
Refined Carbs - this is one of the few times you can consume refined carbs strategically, late at night just before bed, bet you didn’t know that!! It will boost your serotonin levels and give you that drowsy feeling, that you often feel after an unhealthy lunch.
EFA - Walnuts/Almonds, or supplement if you’re allergic to nuts
Transdermal Magnesium - Helps your muscles relax and contributes to better sleep
Practise Yoga and Deep Breathing - Aids in relaxation and winding down
Get in bed early and read a book, avoid stimulating business books, ideally read autobiographies of high achiever in your field of interest.