10 Ways to Get a Better Night's Sleep

A good night's sleep is important for our health, memory and productivity. Most of us need seven or eight hours of sleep a night. But many of us find this a challenge.

We're too busy working, worrying, or putting the kids to bed. If you need help getting rest, here are 10 ways to sleep more soundly.

1. Avoid eating large meals close to bedtime. Stick to light snacks or eat earlier.
2. Get some sun! Natural light stimulates the hormone melatonin, which can improve sleep. Soak up some rays by going outside at lunch or working by the window.
3. Exercise regularly. This will help to reduce stress and raise your mood.
4. Limit caffeine and alcohol. These drinks can interfere with your sleeping patterns. So, save coffee for the morning and drink alcohol in moderation.
5. De-stress. Calm your mind by starting a stress journal   . Or write up your to-do list   for the next day.
6. Establish a regular sleep pattern. Get into the habit of going to bed and waking up at the same time each day.
7. Have a bedtime routine. Take some time to unwind before bed. Read a book, have a herbal tea, or take a bath.
8. Create the right environment. Make your bedroom restful and cozy. Leave work at the door, switch screens off, and keep your room dark.
9. Keep a sleep diary. Jot down your food, exercise and stress levels. This will help you to identify the things that impact your sleep.
10. Take a cat nap. Short afternoon naps can boost your energy and performance. So, be sure to have a time out every now and again!

To learn more about how to get a good night's sleep, read our article   .