Are you having problems falling asleep and staying asleep?

These simple methods will help you obtain a better night’s sleep and be more energised and productive during the day.

Develop a sleep routine

It might seem tempting, but sleeping until noon on Saturday will only disrupt your biological clock and cause more sleep problems. Going to bed at the same time every night even on weekends, holidays, and other days off helps to establish your internal sleep/wake clock and reduces the amount of tossing and turning required to fall asleep.

Be smart about napping. 

While napping is a good way to make up for lost sleep, if you have trouble falling asleep or staying asleep at night, napping can make things worse. Limit naps to 15 to 20 minutes in the early afternoon.

Exercise

Going for a brisk daily walk won’t just trim you down, it will also keep you up less often at night. Exercise boosts the effect of natural sleep hormones such as melatonin. A study in the journal Sleep found that postmenopausal women who exercised for about three-and-a-half hours a week had an easier time falling asleep than women who exercised less often. Just watch the timing of your workouts. Exercising too close to bedtime can be stimulating. Morning workouts that expose you to bright daylight will help the natural circadian rhythm.

Reduce blue light exposure in the evening

Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect. Again, this is due to its effect on your circadian rhythm, tricking your brain into thinking it’s still daytime. This reduces hormones like melatonin, which help you relax and get deep sleep. Blue light — which electronic devices like smartphones and computers emit in large amounts — is the worst in this regard.

There are several popular methods you can use to reduce nighttime blue light exposure. These include:

• Wear glasses that block blue light.
• Download an app such as f.lux to block blue light on your laptop or computer.
• Install an app that blocks blue light on your smartphone. These are available for both iPhones and Android models.
• Stop watching TV and turn off any bright lights 2 hours before heading to bed.

Create a restful environment

Keep your room cool, dark and quiet. Exposure to light in the evenings might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.

Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.

Drink up. 

No, not alcohol, which can interfere with sleep. Recommends warm milk, chamomile tea and tart cherry juice for patients with sleep trouble.

Though there isn’t much scientific evidence that any of these nocturnal beverages help you sleep better, there’s no harm in giving them a shot.

Warm milk has long been thought to have molecules that mimic the effects of tryptophan in the brain. This is a chemical building block for serotonin, a neurotransmitter involved in the sleep-wake cycle. 

Chamomile tea can be beneficial as well. Flavonoids in it are thought to interact with benzodiazepine receptors in the brain, which are implicated in the sleep-wake transition.Plus, chamomile tea doesn’t have caffeine, unlike green tea or Earl Grey. Finally, tart cherry juice might support melatonin production and support a healthy sleep cycle.

Beds Are for People 

A cat’s or a dog’s night moves can cut your sleep short. They can also bring allergy triggers like fleas, fur, dander, and pollen into your bed. 

Tip: Ask your vet or animal trainer how you can teach your pet to snooze happily in its own bed.

Free Your Mind 

Put aside any work, touchy discussions, or complicated decisions 2 to 3 hours before bed. It takes time to turn off the “noise” of the day. If you’ve still got a lot on your mind, jot it down and let go for the night. Then, about an hour before you hit the sack, read something calming, meditate, listen to quiet music, or take a warm bath.

Tip: Even 10 minutes of relaxation makes a difference.

Use melatonin supplements . 

Melatonin is a hormone that is naturally released in the brain four hours before we feel a sense of sleepiness. It’s triggered by the body’s response to reduced light exposure, which should naturally happen at night. 

These days, though, lights abound after it’s dark outside—whether it’s from your phone, laptop or TV. This exposure to unnatural light prevents melatonin release, which can make it hard to fall asleep. Luckily, melatonin is available in pill form at your local pharmacy as an over-the-counter supplement. 

Just make sure you buy the same brand every time. Because melatonin supplements are not regulated by the FDA, the quantities and chemicals in each pill may vary from one maker to the next. Stick to one brand and avoid buying it from an unknown source online.