Having trouble falling asleep? Here’s some advice from our in-house sleep expert to help you sleep better.

Stick to a schedule - Try to go to bed and get up at around the same time every day. This helps reinforce your body's sleep-wake cycle and can help you fall asleep faster at night.

Regulate your food intake before bedtime - Ideally, dinner should be light and be taken about two hours before sleeping. If you are prone to heartburns, avoid spicy or fatty foods which can aggravate the condition and disrupt your sleep. It is also important to limit how much liquid you consume before going to bed. Too much liquid can cause you to wake up repeatedly for visits to the bathroom.

Avoid alcohol, nicotine and caffeine - Alcohol, nicotine and caffeine should be avoided in the evenings as these are stimulants that can keep you awake. Although alcohol may initially act as sedative, it cold produces a number of sleep-impairing effects in the long run.

Exercise regularly - Regular physical activity can help you fall asleep faster and make your sleep more wholesome. However, don’t exercise within three hours of your bedtime. Also, exercising right before bed time may make falling asleep more difficult.

Make your bedroom comfortable - Create an ideal sleep environment in your bedroom. Adjust the lighting, temperature, and noise level to your preferences.

Don't worry about not getting enough sleep - Try not to worry about how much you sleep as it can start a cycle of negative thoughts that contribute to a condition known as "learned insomnia. Learned insomnia occurs when you worry so much about whether or not you will be able to get adequate sleep.

Go to bed only when you are feeling really tired and sleepy - Don’t force yourself to sleep. The very attempt actually awakes you, making it more difficult to sleep. If you don't fall asleep within 15 to 20 minutes, get up and do something else. Go back to bed when you truly felly sleepy.

Try not to look at the alarm clock at night - Looking at the clock promotes increased anxiety and obsession about time.

Choose a comfortable mattress and pillow

Avoid oversleeping - Don't oversleep to make up for a poor night's sleep. Doing so for even a couple of days can reset your body clock and make it harder for you to sleep at night.

Try to sleep primarily at night (Avoid Naps) – Limit daytime sleep, to about half an hour, as it may steal hours from your night time slumber. If you're a regular napper, and experiencing difficulty falling or staying asleep at night, give up the nap and see what happens.