Sleepy time..zzz

I am a light sleeper. These are some things I have found most helpful to ensure I get good quality sleep. This is a very personal list but does include some well established approaches.

• Go outside early in the morning and soak up the light. It's a great start to the day anyway, but the quality of light at this time keeps your circadian rhythm aligned to a good sleep / wake cycle.

• Obey your own rhythm - go to bed at a similar time each night, when you start to feel sleepy. I find that if I miss my sleep 'window' i get less deep sleep that night.

• Avoid caffeine after midday. Caffeine has a quarter life of about 10-12 hours. Caffeine affects the amount of deep sleep you get and i notice this if i have caffeine in the afternoon.

• Keep the bedroom room cool

• Avoid bright lights in the evening. I use blue blockers glasses if on screens after 9pm. There doesn't seem to be scientific consensus on this, but at the least it does limit light levels and i find it is a good idea for me.

• Occasionally i wake up in the night and can't fall asleep. I listen to binaural music. It normally sends me back into a deep and restorative sleep.