Night-time routine: 5 tips from Matthew Walker for a better sleep

Staying up until late some days, getting up too late or too irregularly are habits that affect our sleep rhythm.

Don't sleep late on the weekends. That's one of the problems, it wreaks havoc on your biological rhythms. It's what we essentially call social jet lag.

It is advisable to try to maintain a cool temperature in the bedroom, around 65°F/18°C.

That's colder than people think. The reason is that your body and brain should reduce the average temperature by about one degree Celsius.

It is not recommended to put the heating on. Change the thermostat and if you live in a warm environment, open the windows to at least keep one room cool.

This will allow your body to reach the ideal temperature to initiate a healthy deep sleep.

This has become a problem in the modern life. First of all, we've “electrified the night”, says Walker. To counteract, thick curtains or blockers should be hung from street lighting.

This is one of the mistakes that many people with sleep problems make, especially those who suffer from insomnia.  They stay in bed for a long time when they wake up.

Walker suggest to go to another room, keep the lights dimmed and read a book, for instance.

Try to refrain from drinking alcohol in the evening and stop having caffeine after noon.

It is recognized that this can be detrimental to your social life. The first thing is to cut down on meetings in a bar or a dinner with a good wine.

As for the second, many people tend to have tea in the afternoon or hang around a café. Opt for herbal teas such as chamomile or valerian.