To stay healthy and fit, sleep is as important as diet and exercise. Getting better sleep requires more than just going to bed. Let’s see the following tips for getting better sleep at night.

1. Have a regular sleep pattern

Try to go to bed and get up from bed at the same time every day. It will set the body's internal clock to expect sleep at a certain time every night. It helps you to have a good night’s sleep. So, be consistent and make a habit of going to bed at the same time in the evening and wake up around the same time every morning.

2. Exercise regularly, but not before bed

Do exercise regularly. Get up early in the morning and go out for a walk or run. It helps your refresh your body and mind. To sleep better at night, go to the gym, do workout, yoga, meditation or whatever you like best. But don’t do exercise in the evening before going to bed.

3. Pay attention to what you eat and drink

To get better sleep at night, pay attention to what you eat and drink. Do not go to be bed hungry and at the same time avoid large or heavy meals within a couple of hours of bedtime. Avoid drinking too many liquids in the evening; otherwise you might need to go to the bathroom frequently at night. Caffeine and nicotine affects the quality of your sleep. So, don’t consume caffeine late in the day and avoid alcohol and cigarettes.

4. Have a good sleeping environment

Having a good sleeping environment is very important to sleep better at night. Try to get rid of all sort of distraction that might prevent you from getting better sleep. For example, bright light, temperature, noise, an uncomfortable bed, TV, computer, cell phone and so on. When you are not distracted and feel relax, you can fall asleep easily.

5. Reduce Irregular or long daytime naps

Many people are used to making naps regularly. If you face problem getting sleep at night, you should avoid naps. Irregular or long daytime naps can make it hard to fall asleep at night. If you have to take a nap, make it shorter.

6. Have the right sunlight exposure

Get up early in the morning and go out in natural sunlight. Having the right sunlight exposure is the key to regulating the daily sleep pattern. And it helps you to have a better sleep at night.

7. Take a relaxing bath or shower

You can take a shower before going to bed. It makes you relax and you feel great. It is one of the popular ways to sleep better. After taking a relaxing bath or shower, you are more ready to sleep.

8. Get a comfortable bed, mattress and pillow

You are going to sleep on bed. Your bed should be comfortable enough so that you can feel relaxed. Mattress and pillows create a supportive and comfortable environment to sleep better. So, get a comfortable bed, mattress, and pillow to have a good night’s sleep.

9. Go to sleep when you are truly tired

You go to bed but can’t sleep. Instead of lying in bed, get up and do something that is relaxing. Only lying in bed and trying to sleep might lead you to frustration. When you are really tired, go to bed. Then you fall asleep easily and faster.

10. See a health professional

If you find it difficult to fall asleep and cannot sleep on a consistent basis, you should go and see a doctor or health professional. They can help you find the problem and fix it. So, don’t hesitate to take professional help.