To expose or not
Light is the body's major synchronizer.
Light influences the secretion of melatonin, the hormone that allows us to sleep. For example, exposing yourself to the light at the end of the day delays this secretion and therefore sleep.
Proteins and carbohydrates
Protein meals are awakening meals, meals with a lot of carbohydrates will make you want to sleep....
Choose protein meals for breakfast and lunch at the time of your arrival.
Accompanied by exposure to light
Physical exercise causes changes in our biological clock. Training in the morning advances the biological clock, training in the evening delays it.
Think enduring exercise, such as walking, running, cycling or swimming
Promotes or not sleep
Naturally, body temperature drops before falling asleep and conversely rises when waking up.
So, to promote sleep, take a fresh shower and to wake up, prefer a hot bath!