Do you toss and turn each night in bed, hoping that sleep will eventually grace your body. Are you spending lots of money on sleep apps and sleep-inducing teas? Actually, getting a good night’s sleep is one of the easiest things to achieve, if you follow the steps below.

A good night’s sleep can do wonders to your mind and body. Right from the kind of mattress you sleep on to the activities you do leading up to bedtime can affect your sleep. However, as a habit we tend to use our mattresses for too long. “If you are facing discomfort from the mattress you are using (for instance body ache, backache, among other things) then that’s an indication that you need to change your mattress. Also, the biggest tip is to avoid screens before bed time,” says Dr Vivek Anand Padegal, director, pulmonology, Fortis Hospital, Bangalore.

There are some other tips to keep in mind too.

According to Dr Rahul Modi, sleep specialist and ENT, Dr LH Hiranandani Hospital, if you follow the below steps carefully, you will be able to get over your insomnia.

Regular bed time is important

Have the same sleeping and waking up time every night, even on weekends.

Designate a room only for sleeping. The bedroom and the bed should be only for sleeping, one should not answer emails or watch movies, listen to music or read on the bed. A lot of people do their work in the bedroom on the bed; this habit should be discouraged.

Avoid caffeinated drinks like tea, coffee, red bull and cola drinks at least 6 hours prior to bed time.

Make sure that you are tired enough before hitting the bed. Avoid short naps leading up to bedtime. If you are napping, make sure it is before 3pm.

A lot of people tend to watch the clock, which means they frequently check the clock during the night. This can lead to waking up often and it reinforces thoughts like ‘why have I not slept yet’. These thoughts can be stressful.

Go to bed only when sleepy

Lying on the bed an hour or two before your bed time is not good. Watching TV, working on the laptop, paying bills etc should be avoided.

The best time to exercise is morning

Too much of exercise before bed time is not advisable, light exercise 3- 4 hours before sleep is ideal. The best time to exercise is morning since exercising leads to a lot of adrenaline rush.