■ Getting some direct natural light when you first wake up stimulates the release of hormones such as serotonin. Our circadian rhythm is attuned to the light-dark cycle,■ Napping for 20-30 minutes really does work. If you’re training hard but struggling to sleep more than seven hours (the minimum amount for athletes), a nap supplements nocturnal sleeping.■ Aim for seven to nine hours of sleep a night. If this proves tricky, set aside an hour for ‘recovery’ in the day – this might include a nap, a simple breathing exercise or even just putting your feet up for 10 minutes. Don’t get hung up on achieving a set number of hours for your main nocturnal sleep.■ Don’t train too late in the day, as your adrenaline and cortisol levels will still be sky high at bedtime. Aim to finish your session at least two hours before bedtime.■ Eat dinner at least two hours before bedtime to give your body time to digest, and resist that glass of wine. Even moderate alcohol intake can interfere with sleep.■ We love our coffee but forgo the late afternoon brew. Caffeine makes us feel alert by blocking the receptors of adenosine which builds up during the day creating a mounting feeling of sleepiness.■ Open a window to ensure your room is cool (ideally no warmer than 18°C).
