Routines may include taking a warm bath or a relaxing walk in the evening, or practicing meditation/relaxation exercises. Psychologically, the completion of such a practice tells your mind and body that the day's work is over and you are free to relax and sleep.
Studies have shown that people who are physically active sleep better than those who are sedentary. The more energy you expend during the day, the sleepier you will feel at bedtime.
People who are contented and serene sleep well. They fall asleep easily, stay asleep, and wake refreshed. Conversely, people who are anxious, stressed, or depressed do not sleep well, and chronic insomnia is strongly associated with mood disorders. These are clear correlations, but what is cause and what is effect is not clear. Most experts agree that sleep and mood are closely related, that healthy sleep can enhance emotional well-being, while insufficient quantity or quality of sleep can adversely affect it.
If you have difficulty sleeping or are not getting enough sleep or sleep of good quality, you need to learn the basics of sleep hygiene, make appropriate changes, and possibly consult a sleep expert.
Shorter daylight hours can affect sleep, productivity and state of mind. Light therapy, also known as phototherapy, may help. It uses light boxes emitting full-spectrum light to simulate sunlight.
