Avoid napping

Yes, we know it hurts to hear, but napping throughout the day is one of the worst things you can do for your sleep cycle, and can throw your routine completely off. Linked to “junk sleep” which describes bad quality sleep, patchy sleep, napping can actually do more worse than good. By avoiding napping you are also avoiding ‘lightmares’ aka daytime nightmares and have been linked to poor health, Seeley says.

Instead, to avoid junk sleep, the best thing you can do is get into a regular sleep routine and try your best to stick to it. So making sure you go to bed at the same time each night, and that it is at a decent hour so not too late, making sure you are getting the right amount of sleep, eight hours is advised. Avoid working late, drinking excessive alcohol or smoking. You need to be strict with yourself at night, so if you are tired and feel yourself falling asleep on the sofa, get yourself up, washed and into bed so you won’t be disturbed in the night.

Eat for your circadian rhythm

According to Seeley, circadian eating is a thing, and means that you are eating during certain hours of the day so as to not upset your digestive system or cause sleep problems. Try to avoid eating heavy meals in the evening or late at night.

“Ideally you should be starting your day with a good breakfast to fuel you throughout the day, a substantial lunch and a lighter dinner. This will allow your body to be comfortable when it’s time to sleep,” he adds.

Sleep syncing: what is it, how does it benefit my sleep and how can I do it?