These evidence-based tips are designed to support your circadian rhythm and help you achieve deeper, more restorative rest.

1. Keep a Consistent Bedtime & Wake Time
Wake up and go to bed at the same time each day, even on weekends. This helps maintain your body's natural sleep rhythm.

2. Get Morning Sunshine
Expose yourself to natural light early in the day to help set your body clock and improve your sleep-wake cycle.

3. Don’t Watch the Clock
Turn your alarm clock away from view. Watching the minutes tick by can increase stress and make it harder to fall asleep.

4. Create the Perfect Sleep Environment
Make sure your room is dark (try an eye mask), quiet (ear plugs can help), and at an ideal temperature of 17-19°C for the best sleep.

5. Limit Stimulants
Avoid caffeine, alcohol, and nicotine, especially in the hours leading up to bedtime. These can disrupt your sleep cycle and make it harder to fall asleep.

6. Relax Before Bed
Leave stimulating activities like TV or work out of the bedroom. Use your bed only for sleep and intimacy to signal your body that it’s time to rest.

7. Napping Made Easy
Avoid napping within 8 hours of bedtime to prevent disrupting your nighttime sleep.

8. Manage Stress & Anxiety
High cortisol levels from stress can disrupt your sleep. Find ways to relax before bed to help manage your stress and ensure restful sleep.

9. Pay Attention to Your Diet
Avoid eating large meals or heavy foods before bed to prevent heartburn or digestive issues that can interfere with sleep.

10. Get Comfortable
Ensure your bed and pillow are comfortable for a restful night's sleep. Pain or discomfort can disrupt your sleep, so make sure you're set up for success!