The first is produced in the pineal gland (epiphysis) only in darkness: the part of the brain that is responsible for the biological clock, the suprachiasmatic nucleus in the hypothalamus, is aware of this gland. Melatonin lowers body temperature, blood pressure and blood glucose levels. Together, these processes cause our body to go into hibernation. When it gets lighter again, melatonin levels drop and sleepiness subsides.

The amount of cortisol, on the contrary, decreases in conditions of darkness and increased melatonin levels. Less cortisol means less stress, deeper relaxation and easier sleep.

If darkness is difficult, melatonin is not produced in the required quantity. And cortisol increases.

2. Don't sleep during the day

If you need to restore your routine, give up the siesta. Daytime naps are likely to make it difficult to transition to nighttime naps.

An important point: if you feel so tired that you literally collapse in the middle of the day, you can still take a nap. But try to devote no more than 20 minutes to this. And preferably before 15:00.

3. Wake up and go to bed at the same time

Convincing the body to fall asleep at the right time is not always possible. But scheduling a wake-up time is quite possible.

By waking up at the same time every day, you set a rhythm for your body and thus set your biological clock to function according to a certain schedule.

4. Sleep hygiene

Here are a few rules to help you fall asleep at your desired time:

Ensure silence. Close the windows and doors, try to prevent extraneous sounds from entering your bedroom. If that doesn't work, use a white noise generator.

Sleep in a cool room. The ideal temperature is 15–19 °C.

Avoid caffeinated drinks, especially in the afternoon. These include not only coffee and tea, but also all kinds of energy drinks and often even regular soda.

Make sure your bed is comfortable. A mattress that is too soft (or, on the contrary, very hard) and lumpy pillows lead to you unknowingly turning around in bed in search of a more comfortable position. And these movements reduce the quality of sleep.

Be sure to exercise throughout the day. Regular exercise will increase your chances of healthy rest.

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