10 tips to perfectly tune your internal clock

• Optimize sleep duration

Plan for seven to nine hours of sleep per night. Sleep that is too short or highly irregular disrupts your internal clock and can lead to fatigue and concentration problems.

• Reduce screen light before bedtime

Avoid using smartphones, tablets or TV for at least one hour before going to bed. The blue light from these devices suppresses melatonin production, making it harder to fall asleep.

• Maintain a regular sleep rhythm

Go to bed and get up at the same time every day — including weekends. This helps your body establish a stable circadian rhythm and significantly improves sleep quality.

• Prefer light evening meals

Choose light, easily digestible foods in the evening and avoid heavy, fatty meals. This allows your body to prepare for the night without being burdened by digestion.

• Limit caffeine intake

Avoid caffeinated drinks after lunch. This makes it easier to fall asleep relaxed in the evening.

• Use daylight

Start the day with natural light, for example by taking a walk outdoors. Bright morning light sends important signals to your brain and strengthens your natural rhythm.

• Integrate movement during the day

Regular physical activity, ideally in the morning or early afternoon, boosts daytime energy and helps you fall asleep more easily at night.

• Find a relaxing evening ritual

Engage in calm activities such as reading, meditation or a warm bath to prepare body and mind for sleep.

• Controlled naps

Short naps of 20 to 30 minutes can be refreshing, while longer sleep breaks may interfere with night-time sleep. Use midday rest deliberately and keep it time‑limited.

• Be careful when travelling across time zones

Before changing time zones, gradually adjust your sleep and meal schedule to the new local time. This preparation helps your body avoid or lessen jet lag.