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Firstly, you have to know and accept that sleep is as important as food and air. Every adult needs seven to eight hours of sleep. Sleep deprivation can cause serious crash to your immune system and decrease your productivity. So try not to damage your night’s sleep. Make small adjustments to your daily routine to get uninterrupted and restful sleep that goes long in life.

Develop a ritual

Make it a ritual to get prepared for your sleep at least an hour before your bed time. This is the key to get a good night’s sleep. You will be amazed to see the result as the ritual will not only help you fall into sleep early but also helps you stay asleep all night. Turn of electronics and bright lights as a part of your preparation to turn off your brain. This ritual can be personalized, like you can involve things like, taking an epsom salts bath, good novel, gentle meditation, deep breathing and so on. The key here is to find out what works the best for you. Once you figure it out, make it a habit.

Exercise early

Exercising early is crucial to go on with good night’s sleep. A simple 30 minute brisk walk in the morning or early afternoon helps you to have a relaxed sleep pattern. Many sleeping disorders are cured with regular exercise. So include some sort of exercise in your daily routine.

Limit caffeine

Caffeine has the capability to make you anxious, irritable and wired at times. It lasts for a long time in your body. In case you have sleeping troubles, try to avoid it for a month and find the evident change. If that cannot be your option, try to limit it to a cup or two early in the day to steal a good night sleep. Also look to cut your stress levels. Cortisol, stress hormone should be highest in the morning and gradually reduce by the evening.

No snack before bed

Avoid snacks during or before bed time as going to bed with full stomach means you are not taking your diet or sleep in right direction. It will impede sleep and you are suppressing ghrelin, which has to be highest during night. Ghrelin triggers growth hormone during sleep, which help in healing, recovery and building bone and muscles. Finish your dinner well before your sleep time.

-Sumana