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To sleep well
1. Get out of the daylight!
Light and darkness determine whether we are awake or tired. When it gets dark, the body produces the sleep hormone melatonin - but only if the eyes have previously received enough light. That's why going outside for half an hour every day: Office lighting can only reach 750 lux, a dull day can deliver up to 20, 000 lux, sunshine up to 100, 000 lux.
2. Make night notes
Trick, when you wake up several times: Write down the first thoughts immediately. Watch the next day. Often they are similar. There are indications that problems have a lasting effect on sleep. In the next few nights just before falling asleep give yourself the wish command that sleep brings the solution. Again note thoughts when waking up. So many solutions for "unsolvable problems" have come about.
3. Dear no nap
A nap is healthy. But if you've lain awake the night and then sag, you should resist the temptation to take a nap. It is better to endure the day. In the evening you are really tired, sleep usually comes by itself.
