1 A couple of hours before going to sleep, do not use screens, avoid blue light from television, tablets and computers.

2 Give your mind something light to do, read fiction, for example, or meditate focusing your attention on your breathing.

3 Always go to sleep at the same time (preferably before midnight to take advantage of the best sleep phase at 3 a.m.).

4 Sleep between 7 to 9 hours, in a cool room, without any kind of light, not even the small flashes of smarthphone notifications.

5 Always get up at the same time