Sleeping well directly affects your mental and physical health as well as the quality of your life.Here are some tips for you to have a better night's sleep.

1.Establish a relaxing bedtime ritual . It is helpful for good sleep.

2.Keep your bedroom cool and maintain a relaxing atmosphere.

3.Reduce caffeine intake and avoid it four to six hours before bedtime.

4. Stop smoking. Reduce Nicotine intake four hours before bed, and don’t smoke least 45 minutes before bed.

5.Reduce stress as much as possible. If you toss and turn, get up. Try to write down all the things that are occupying your mind before you go to bed.

6.Take a warm bath before bed. It will relax your body.A few drops of lavender essential oil will relax your mind.

7.Avoid alcohol near bedtime.It causes you to wake up during the night.

8.Avoid eating late in the evening. A heavy meal too close to bedtime interferes with sleep.

9.Don’t exercise in the late evening. Exercise relaxes muscles and aids sleep, but vigorous exercise just before bed may interfere with sleep.

10.Only go to bed when you are feeling tired. Get out of bed if you can’t fall asleep within 10-15 minutes and return when you feel ready for sleep.

11.Avoid using smartphones, tablets and laptops within an hour before bedtimes.

12.Establish a regular sleep schedule and avoid napping during day time. It keeps your biological clock going in the right direction.

13.Get continuous sleep. Identify the amount of sleep you need to be fully alert all day, and try to get that amount each night. Make up for lost sleep as soon as possible.

14.Make sure you have quality bedding – a good mattress and supportive pillows will do wonders for your sleep.