20 tips to fall asleep (and stay asleep)

What you do when you're not sleeping affects what happens when you do

Struggling to fall asleep. Do you wake up in the middle of the night?

Here are 20 ways you can try in the morning, during the day and at night to help you:

• Kick-start your circadian rhythm and your production of hormones for waking and sleeping so that your body is awake and tired at the right times of the day

• Reduce the amplitude of the stresses during the day that impact your sleep

• Be at the right body temperature for optimal sleep.

Morning

Avoid using your devices for five minutes after waking up.

Go outside in the morning.

Wait an hour before having your coffee.

Do a morning meditation or relaxation practice.

Use a blue light or near-infrared device.

Avoid fasting or skipping breakfast if last night's sleep was poor.

Daytime

Eat real food for your genes and your gut.

Move frequently, preferably outdoors.

Aim for at least 30 minutes of light exposure (not fluorescent light).

Stand or move at least every 30 minutes.

Avoid caffeine after midday.

Avoid blue light from early evening onwards.

Evening

Wind down one or two hours before your bedtime.

Avoid alcohol later in the evening.

Avoid food two to three hours before your bedtime, as this disrupts melatonin production.

Balance carbs and fats in your evening meal. A higher proportion of carbs can help some people sleep better.

Leave your devices outside your bedroom.

Keep your bedroom cool.

Remove all light and noise from your bedroom.

Name your emotions if you wake up in the middle of the night with a racing mind. Here’s a three-step Name, Tame and Reframe practice that you can use.