This is an important one! Studies have shown that the blue light from our digital devices impedes good sleep. The blue light they emit disrupts the natural production of the sleep regulation hormone, melatonin.

Reduce the intake of stimulants like caffeine during the day and avoid them completely from late afternoon onwards as it may affect the quality of your slumber. And alcohol is not a sleep aid! It has also been found to make it harder for some to stay asleep and sleep well.

This amino acid found in foods such as nuts, seeds, tofu, cheese, red meat, chicken, turkey, fish, oats, beans and eggs help us produce serotonin, which is a sleeping aid.

Try not to gorge on a big meal close to your slumber hour and get your digestive system in an over-active state. If you need to snack a little before bed, go for foods that break down slowly such as protein and complex carbohydrates.

All of us have a natural circadian rhythm that drives our body clock and determines how we experience alertness or sleepiness throughout the day. Night owls beware: Most experts advise us to be asleep within the 9 to 11 pm window.

Any activity that calms the parasympathetic nervous system such as meditation, a warm bath, deep breathing, drinking calming teas, relaxing massage and reading a nice book will help.

Studies show that we sleep significantly better and feel more alert during the day if we get at least 150 minutes of exercise a week.

Keep the bedroom calm and cool, use low lights or completely dim them, keep the noise down and do not lug your laptops and devices to bed with you. Set the stage for better sleep.

Drop your anger, worries and ruminations. Most things seem to sort themselves out after a good sleep, or at least, they don’t seem so daunting the next day!

Related: 10 Mistakes You Make That Affect Your Sleep
Related: 7 Weekend Habits Affecting Your Sleep
Related: Why You Shouldn’t Sacrifice Sleep For Work

Text: Sally May Tan, Wellness Whisperer, Founder of Catalyst Health Asia and Amazon Bestselling Author of Wellness The New Luxury. Her book at S$49.00 is available at Times, Kinokuniya, MPH, Amazon and Kindle.