The amount of time you spent asleep, compared to the amount of time spent in bed. Higher numbers are better.
Napping during the day decreases the “hunger” for sleep come nighttime. If napping can't be avoided, consider decreasing the duration or avoiding naps close to bedtime
Caffeine is a stimulant with a half-life of 5-6 hours (longer for some that may be taking different types of medication). People’s sensitivity to caffeine can vary, but because it is a stimulant, it may cause difficulties in the onset of sleep if it is still in your body’s system come bedtime. That’s why, as a general rule of thumb, we recommend limiting intake to before 2pm; however, if you typically go to bed around 10pm you would not want to consume caffeine after 12-1pm.
Bathroom breaks can disrupt sleep, reducing liquid intake 1-3 hours prior to bed can help.