FOUR STEPS TO QUALITY SLUMBER

1 SET AN ALARM TO GO TO BED.

Shleep, says Dr Van Der Helm, even lets you set a reminder to start your evening routine.

2 CONDITION YOURSELF.

The brain needs signals to trigger melatonin release at night. The consistent timing of meals, brushing your teeth or using a particular scent can all signal your brain that it’s time to sleep.

3 WAKE UP AT THE SAME TIME REGARDLESS OF WHEN YOU GOTO SLEEP.

“Don’t go to bed early, as you’ll disrupt your sleep with those extra hours,” warns Dr Westwood.

4 GO OUTSIDE EVERYDAY.

When you’re exposed to a lot of bright natural light, says Dr Van Der Helm, “you have a bigger contrast between your day and night, which helps you sleep”.