9.00pm Switch off
OK, this one might sadly mean sacrificing your OITNB marathon as well as your text-a-thon with your BFF, but it will be worth it. “Watching a screen just before bed – the TV, your computer, or mobile phone – can prevent you from sleeping, as the light frequency of these screens is close to that of daylight,” says Dr Barnes. In fact, new research found that using an iPad for two hours before hitting bed suppressed levels of melatonin, the key hormone that regulates sleep, by 22%. Please step away from Youtube.