Set your body clock. Getting up at the same time every day is the simple way to synchronise your body’s biological clock. It will have a clear direction that at night it’s meant to be asleep. And at 7 am, say, it’s mean to be awake.
Get sporty. Wwell, not too sporty – just going for a walk during your lunchbreak or a cycle ride to buy a sandwich can increase sleep time by a huge 42 minutes.
3. After work
Don’t work late. More than half of all employees take work home and, according to Australian research, even seeing the light from your computer monitor before bedtime is enough to postpone the onset of sleep by three hours.
4. Dinner time
Get carb-friendly. Research has found that eating a high-carb meal four hours before bed can halve the time it takes to fall asleep.
Chill out. Lowering the temperature in your bedroom sends signals to your body that it’s time for sleep.