NEUROSCIENTIST STIJN MASSAR’S TO-DO LIST TO WIND DOWN FOR QUALITY SLEEP HOURS

1. MORNING NATURAL LIGHT EXPOSURE. Go outside for 30 minutes or so to reset your circadian rhythm. 2. SCHEDULE THE END OF YOUR DAY.

Set a time to shut off from work and relax before going to bed. 3. AIM FOR REGULARITY. Our circadian rhythm prepares our body and mind to be active at certain times and asleep at others. The more regular our rhythm, the more ready we are to get into action or sleep at the appropriate time. 4. GO EASY ON COFFEE. Caffeine can keep us alert, but prevents us from getting to sleep at night, especially when consumed later in the day.

5. DO WHAT WORKS FOR YOU. There are many sleep tips out there, and they may work well for some people but not others. One person may be more sensitive to caffeine, while another is more affected by light. Find a routine you’re comfortable with, or learn the ingredients that help you to sleep well.