From illness to work stress and family obligations, there are many things that can prevent you from getting a decent night's sleep. It makes sense why getting good sleep isn't always easy to come by.

The things that disturb your sleep can be beyond your control. However, you can develop routines that promote healthier slumber. Start with these easy recommendations.

Follow a sleep schedule

Limit your sleep time to eight hours. A healthy adult needs at least seven hours of sleep per night. Most people can fall asleep for no more than eight hours and yet feel rested.

Including weekends, go to bed and rise at the same hour every day. Consistency strengthens the sleep-wake cycle in your body.

After settling down for around 20 minutes, if you still can't sleep, get out of bed and relax. Read a book or play some relaxing music. When you are exhausted, go back to bed. Repeat as necessary, but keep your bedtime and wake-up time the same.

Pay attention to your diet and hydration

Pay attention to your diet and avoid overeating or going to bed hungry. Avoid eating a big, heavy dinner right before bed, in particular. You might not sleep due to discomfort.

Alcohol, caffeine, and nicotine should all be used with caution. Nicotine and caffeine have energizing effects that take hours to subside and can disrupt sleep. Additionally, alcohol might interfere with sleep later in the night, even if it may make you feel drowsy at first.

Create a restful environment

Make your space relaxing by keeping it cool, dark, and quiet. Falling asleep could be more difficult if you are exposed to light in the evening. Spend as little time as possible using light-emitting devices right before bed. To establish an environment that meets your demands, take into account employing earplugs, a fan, room-darkening shades, and other accessories.

Better sleep may result from engaging in calming activities before bed, such taking a bath or practicing relaxation techniques.

Restrict daytime naps

Limit your daytime naps because they can interfere with your nocturnal sleep. Never take a sleep later in the day, and keep them to no longer than an hour.

To help make up for your lack of sleep, however, if you work evenings, you may need to take a nap in the afternoon before going to work.

Make time for exercise in your everyday routine

Physical activity can help you sleep better. But refrain from exercising too soon before going to bed.

Daily time spent outside may also be beneficial.

Manage your worries:

Try to put them to rest before going to bed. Make a mental note of what's on your mind, then put it aside until tomorrow.

Perhaps stress reduction can assist. Start with the fundamentals, including organizing yourself, establishing priorities, and assigning duties to others. 

Anxiety can be reduced by meditation.