Do you find it hard to fall asleep or spend half the night staring at the walls? Don’t worry; you’re in the right place to improve your sleep quality. On March 17, we celebrated World Sleep Day across our resorts and spas, and can share the top five sleep recommendations from our Sleep Doctor, Michael Breus.

1. Pick one sleep schedule and stick to it

Sleep is made up of two distinct systems. One is a drive (like hunger) that grows throughout the day. The other is your biological clock also known as the circadian rhythm, which keeps the internal clock going and tells your brain when to go to sleep and when to wake up. The more consistent you are with your bedtime and wake up time, the better. An easy way to determine a good bedtime schedule is to establish your wake up time and count backwards by seven and a half hours. If you can, stick to this schedule on both weekdays and weekends, to strengthen your internal biological clock.

2. Stop caffeine by 2:00 pm

Most people do not know this, but it takes you seven to ten hours to process the caffeine you consume. If you stop drinking caffeine by 2:00 pm, this will give your body enough time to eliminate half of the caffeine in your system to help you have a great night’s sleep and wake up feeling fresh.

3. Stop alcohol three hours before lights out

Say no to the nightcap. It takes the human body about one hour to metabolize the alcohol present in one alcoholic beverage. Even though alcohol can make you feel sleepy, it will also stop you from falling into the deep physically restorative stage of sleep that is essential for repair. We recommend you stop drinking alcohol a minimum of three hours before you head to bed in order to avoid the “hangover” feeling the next day. Mint tea anyone?

4. Exercise daily, but stop about four hours before bed

Exercise is the single easiest way to improve sleep quality. However, exercise releases chemicals in the body and brain including adrenaline, which may stop you falling asleep. Finish your workout or gym time at least four hours before you head off to bed.

5. Give the sun a high-five

Get outside for 15 minutes every morning. Melatonin (the sleep hormone) does not like natural light. If you experience “morning fog” or have difficulty waking up, it may be because the gland that produces melatonin in your brain is still going! A 15-minute dose of sunlight will immediately kick-start your day. It’s time to practice those sun salutations.