* Regular sleep schedule: bed-time and wake-up times (even at weekends)

* Daylight first thing in the morning (or a daylight alarm in the winter)

* Daylight exposure during the day

* No exercise too close to bedtime

* Limit blue light and stimulating media in the evenings

* Dim lights in the evening

* Create a wind-down routine: 30 mins before going to bed (reading, meditating, no phone)

* Warm shower at night helps trigger melatonin as your body cools afterwards

* Ensure the bedroom is cool (cooler than the living areas) - and dark ( use an eye mask if sensitive to light)

* Go to bed only physically and mentally tired. If you can’t fall asleep, get up again and read or listen to music. No scrolling on the phone!!

* No phones in bedroom!!!!!!!!!!!

•⁠ ⁠Try Autogenic Training