I train a lot, and the thing that changed my progress most wasn't a new program. It was taking my nights seriously.

Think of sleep as a work shift

While you're asleep your body is busy. It cycles through lighter and deeper stages several times a night, and each one has a job. Cut the night short and you cut the shift short.

Hours count, but so does rhythm

Most adults need somewhere around seven to nine hours. Just as important is regularity. Going to bed at very different times through the week makes it harder for your body to know when to switch off.

Three things I actually do

1. A fixed wake-up time. Even on Saturdays. Bedtime tends to sort itself out after that.

2. A "last call" for caffeine. I stop coffee early in the afternoon. Late caffeine is one of the easiest sleep thieves to remove.

3. Twenty quiet minutes. No phone, no email. A shower, a book, a few slow breaths.

Don't chase the perfect score

If you wear a ring or watch, look at trends over a couple of weeks. One bad night means very little. Worrying about it often makes the next one worse.

Where a supplement fits

Habits do the heavy lifting. Some people like adding something to their evening routine. Tranquil is our melatonin-free evening blend with magnesium, which contributes to normal functioning of the nervous system and to the reduction of tiredness and fatigue.

The takeaway

Give your body a regular, protected night shift, and it will do its job.

Food supplements should not replace a varied, balanced diet and a healthy lifestyle. Talk to a doctor if you have ongoing sleep problems.