Keep in sync with your body’s natural sleep-wake cycle

• Deep breathing. Close your eyes and take deep, slow breaths, making each breath even deeper than the last.
• Progressive muscle relaxation. Starting with your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up to...

Is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. 

Your brain secretes more melatonin when it’s dark, making you sleepy, and less when it’s light, making you more alert. 

However, many aspects of modern life can a...

During the day:

• Expose yourself to bright sunlight in the morning. 
• Spend more time outside during daylight. 
• Let as much natural light into your home or workspace as possible.

At night:

• Avoid bright screens withi...

• Limit caffeine and nicotine.
• Avoid big meals at night (within 2 hours of bed).
• Avoid alcohol before bed.
• Avoid drinking too many liquids in the evening.
• Cut back on sugary foods and refined carbs.

• People who exercise regularly sleep better at night and feel less sleepy during the day. 
• The more vigorously you exercise, the more powerful the sleep benefits. But even light exercise improves sleep quality.
• It can take several months of regular activity before you experien...

• Keep noise down. Earplugs may help.
• Keep your room cool (around 65° F /18° C).
• Make sure your bed is comfortable. 
• Reserve your bed for sleeping and sex. No TV or working in bed - it will be easier to...

If you need a bedtime snack, try:

• Half of a turkey sandwich
• A small bowl of whole-grain, low-sugar cereal
• Milk or yogurt
• A banana