Use 1–2–3 routine for bed:

• Avoid phone screens 1 hour before bed
• Avoid stimulating work 2 hours before bed
• Avoid eating 3 hours before bed

This puts your mind in a relaxed state and allows you to fall asleep easily.

Your energy is influenced by your circadian rhythm. This rhythm is influenced by melatonin (a hormone).

Your melatonin is affected by your light exposure.

More light = Less Melatonin = Easier to stay awake

Less light = More Melatonin = Easier to sleep

Want to fix your melatonin production and sleep easier?

Avoid artificial light 1 hour before bed.

The blue light from electronic devices such as computers, mobile phones or TV decreases the production of melatonin.

If it’s unavoidable, use blue-light-blocking glasses.

We all know that caffeine helps you stay awake.

But very few of us know that caffeine stays in your system for up to 10 hours!

So, if you have coffee at 1 pm, you can still feel it at 11 pm.

This not only affects your sleep quantity and quality. Cut caffeine 10 hours before bed.

Many think they need the energy to exercise. But the truth is they need to exercise to have energy.

Aim for 20 mins of physical exercise, 3 times a week.

Go on walks regularly, meditate or do yoga/stretching. Just do whatever activity excites you. But don’t be lazy.