Expert recommended techniques for better sleep

We’ll translate science into actions: work with your circadian rhythm, time light/food/caffeine, and create a wind-down that actually lowers arousal. Learn smart naps, stimulus control, and what to do when you wake at 3 a.m. We’ll also cover mindset tweaks to reduce sleep anxiety. You’ll leave with a practical, personalised protocol you can start tonight.

• Align light, meals, and movement with your rhythm
• Set a 30- to 60-minute wind-down (mind + body)
• Use naps and caffeine strategically (timing/dose)
• Apply stimulus control + a middle-of-the-night plan
• Build a two-week sleep experiment and review