Five ways to get a better bedtime routine

Getting to sleep can be a struggle, but blackout blinds and to-do lists can help – as can reserving the bedroom for sex and shut-eye

Going to sleep and waking up at regular times – even on weekends – will strengthen your body clock, says Dr Lizzie Hill, a clinical sleep physiologist and a spokeswoman for the British Sleep Society. Regular mealtimes are also an important cue for your circadian rhythm. Avoid exercise too close to bedtime, as it can cause restlessness and an elevated body temperature, says Samantha Briscoe, a senior physiologist at the Sleep Centre at London Bridge hospital.

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