1. Invest in a comfortable sleep environment with a bed that’s big enough, with the correct firmness and a good pillow. Your bedroom should be cool — between 14°C to 18°C — and dark.
2. Stick to a schedule. Even if you go to bed late or sleep badly, it’s worth getting up at the same time as usual.
3. Unwind before bed and avoid doing anything mentally or physically stressful.
4. Spend time in sunlight — it raises melatonin levels and makes it easier for our internal clocks to regulate.
5. Regular exercise — three times a week — will tire you while producing relaxing substances in the body, leading to deeper, more continuous sleep.
