9 Tips to improve sleep

A good amount of sleep is essential for good physical and mental health, but many of us struggle to get enough. Below are a few tips to help you get enough:

1. Set yourself a bedtime and a waking up time. Not only does this help you form a good habit but also helps your brain and internal body clock get used to a set routine.
2. Take no more than 45 minutes total of daytime naps. Struggling to sleep leads you to want to take a daytime nap if you get the opportunity, but it keeps you in that vicious circle of poor sleep at night.
3. Avoid alcohol 4 hour before bedtime.
4. Avoid caffeine 6 hours before bedtime.
5. Avoid heavy, spicy or sugary foods 4 hours before bedtime.
6. Exercise regularly, however it's best not to exercise just before bed.
7. Use comfy bedding.
8. Keep the room cool and well ventilated.
9. Block out distracting noise and eliminate light.