A few simple lifstyle rules

During te day

• Respect natural light, especially in the morning: get up at a regular time, regardless of the length of your night’s sleep (a long lie in bed does not make up for a bad night’s sleep because the stages of sleep are not the same).
• Avoid stimulants after 4 p.m. (coffee, tea, soft drinks, vitamin C, etc.).
• Practice a sporting activity to have a healthy fatigue at bedtime.
• Eliminate naps (or reduce them: no more than 20 minutes), to prevent them from encroaching on the "sleep capital" of the night.

In the evening

• Avoid heavy meals that are difficult to digest. Take a moment to relax between dinner and bedtime so that you can digest in peace.
• Avoid intense physical or intellectual exercise (one hour before bedtime) and favour relaxation.
• Avoid screens that reproduce daylight and, therefore, do not help you fall asleep.
• Create an environment that is compatible with sleep, calm, without lighting, cool and reserve the bed for sleep (the bedroom should not be transformed into a television room...).
• Don't go to bed too early, only when you feel the need (evocative signs: yawning, loss of attention, tiredness, etc.), but don't miss your bed time (sleep is organised in cycles: if you miss one, you have to wait for the next one!).

At night

• If you wake up for a long time, don't stay in bed thinking about your problems and checking the time constantly. Get up and go back to bed only when you feel sleepy again.