Waking up refreshed after a night of deep sleep is top of wish lists the world over. So we asked the team at Sleep Cycle for their advice on how to boost your circadian rhythm and maximise your energy for the long-term. Here are their tips.

Stepping outside during the day can give your energy levels a huge boost – even if you’re only out for a short time. Sunrays, however faint, can encourage focus and positivity, so go for a walk or sit in your garden and make the most of the daylight.

Struggling to rise in the mornings? Sleep Cycle’s smart alarm wakes you up during your lightest sleep phase, reducing grogginess and helping you retain that rested feeling. Connect the app with your Apple Watch to be woken even more mildly, via gentle taps to your wrist.

You don’t need to run a marathon to feel the positive effects of physical activity. Simple movement, such as a leisurely walk, can provide a much-needed mental boost by releasing feel-good endorphins and lifting your spirits. Opt for daytime exercise close to your wake time for the optimum benefit.

Following a night-time routine can help you to fall asleep more quickly and feel brighter when you wake up. Create one that works for you – it might begin with limiting your caffeine intake in the afternoon, then dimming the lights and setting your Apple devices to Night Shift before bed (to do this, open the Control Centre, hold the Brightness icon and tap Night Shift).

Prioritise your wellbeing with Sleep Cycle’s range of relaxation exercises, which include guided breathing. You’ll be surprised how much as little as a few minutes of this can do to keep you feeling calm.