In today’s world things are super stimulating especially in a city, life is as much nocturnal as is it early rising and the candle is burnt at both ends. Sleep repairs and rejuvenates cells, it resets hormone levels, it re-charges us cognitively, but at the very minimum we need to be sleeping six hours. Studies show that routinely sleeping below six hours leads to a 12% increased risk of early death so it should be a priority not a burden.

If sleeping a minimum of six hours (7.5 – 8 is ideal) is not possible, a nap during the day will add to the daily total. Anywhere from 30 minutes to 90 minutes will see good result. Exercise in the morning with a good portion of cardiovascular work is one of the most effective tools for inducing quality deep sleep.

Avoiding the obvious like caffeine too late into the afternoon; intense exercise too close to bed is also incredibly stimulating, and a blue light filter is a must for the smartphone, other wise your brain thinks it’s waking up when it should be falling asleep!