Most of us think about sleep only when we get into bed. By then the day has already decided how well we'll sleep.

Here's how I plan my day with the night in mind.

Morning: set the clock

Get up at the same time and go outside within the first hour. Daylight is the main signal your internal clock uses to know when the day has started. A short walk works. So does coffee on the balcony.

Midday: move and stop caffeine

Training earlier in the day suits most people best. If evening sessions keep you wired, try moving them. I also have my last coffee around lunch, because caffeine stays in the body for hours.

Afternoon: keep naps short

If you nap, keep it under half an hour and not too late. A long late nap can make it harder to fall asleep at night.

Evening: turn the day down

• Eat your bigger meal a few hours before bed.
• Go easy on alcohol, which tends to make sleep lighter.
• Dim the lights and put screens on night mode.
• Keep the bedroom cool and dark.

Last hour: a routine you like

Pick two or three things you enjoy, such as stretching, reading or a warm shower, and do them in the same order each night. Repetition is the point.

Some people add Tranquil here. It's melatonin-free and contains magnesium, which contributes to normal psychological function.

Start small

Don't change everything at once. Choose one step this week, then add another.

Food supplements should not replace a varied, balanced diet and a healthy lifestyle.