There are a few easy things that you can reduce to help get a better night of sleep.
Avoid bringing gadgets, such as mobile phones, into your bedroom because they emit blue light which suppresses the secretion of melatonin. Melatonin being a hormone that regulates sleep/wake cycles – with it increasing in the evening to induce sleep. Learn how to enable night mode on most of your gadgets.
Try not to have caffeine in the late afternoon as its effects can remain for upto 8 hours. If you enjoy having something warm to drink before bed try a herbal tea as they contain little to no caffeine. However some teas do contain caffeine, so be mindful of them.
Avoid large meals and beverages right before bed to ensure you don't wake up with digestive discomfort or the need to urinate.
While naps are great, try not to take one after 3pm because it can make it harder to fall asleep at night.
It’s important to have time before bed to unwind. Try to schedule your days so that there is time to relax before bed.
Help relax your body by having a warm shower or bath. The drop in body temperature after a shower or bath may help you to feel sleepy, and can help you to unwind and relax before bed.
Try reading a book before you head to bed. If you've picked up a fiction book, this will help relax your mind aswell as your eyes.
Practicing mindfulness or meditation before bed will help reduce any busy thoughts that may be clouding your mind at the end of the day. Aswell as relaxing your body through conscious control of your breathing. Some great meditation resources are Headspace and Waking Up.
Now it is time for bed, following the previous tips should give you a great headstart on a good night of sleep.
If you find yourself still tossing and turning the best thing to do is to get up and get out of bed into a quiet room where you can read next to a dim light. This will help train your mind that your bed is only a place for sleeping, and not a place to remain awake. It is important to not use any technology or eat anything at this point, because this will just make it harder for you to get to sleep.