35. Can’t get to sleep?

Depressed, fat, dead. You’ve got to sort this sleep thing out.

Facts: The most predictable predictor of depression is insomnia. Sleeping less than six hours a night is linked to increased obesity. Sleeping less than seven hours a night is linked to increased mortality. If you don’t sleep well here are some key strategies:

• Don’t drink caffeine for at least six hours before bed.
• Eschew alcohol and cigarettes for at least four hours before bedtime.
• Don’t look at any sort of screen for three hours before bedtime.
• Get outside every day and do some exercise.

If this doesn’t work…

Then the best advice is to think of yourself as a child. Infants are not born with the ability to soothe themselves to sleep, they need to learn it. You will have to re-learn the skill. You need consistency. A cast-iron routine that never wavers.