Have a naptime ritual
Whether it's reading or listening to a track of frogs croaking before rainfall, bedtime routines are important. The same goes for taking a siesta.
According to Dr. Penzel, it needn't be much -- a simple cozy blanket and drawing the blinds will do.
"The internal clock wants a routine, but it has to be a different routine than what you do before bed," said Dr. Penzel. "It’s not a normal routine to make everything deep and dark during daytime."
Get into bed with caution
For that same reason, it's usually better to catch Zzz's somewhere other than your bed, especially for those who already have trouble sleeping at night.
That could mean a couch, reclining chair, or -- why not? -- curling up underneath your desk Costanza-style. Whatever works out to be convenient and comfortable (staying employed is another story).
But there's no need to restrict yourself to nontraditional sleeping location. If your favorite place for napping is still your bed, go for it. As Dr. Penzel puts it, "It depends on what makes your body calm and ready to relax." So hop into bed if that's what works/you're independently wealthy and don't need to work, and start being a better version of yourself.