1. Go to bed every day at the same time, between ten and midnight, but at most at half past twelve.
2. Your last meal should be between 7 p.m. and 8 p.m., but you should eat a piece of fruit before going to bed: a banana, an orange or an apple.
3. Drink a glass of water one hour before going to bed, but not directly before sleeping, otherwise you may need to go to the toilet at night. This is not good, as it is not recommended to interrupt your sleep!
4. Before sleeping, practise the corpse pose exercise, so that you relax consciously all your muscles.
5. Wake up at the same time, even at the weekends (nature doesn't know the concept of the weekend).
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