Do you find that you have to try too hard to sleep well at night? Well, that is exactly what you should not be doing. If sleep has been evading you, remember it helps to relax and focus on pleasant feelings that induce sleep.

Here are some tips to help you sleep better and avoid conditions like insomnia.

• Eat a light snack before you retire for the night, as hunger pangs can disturb your sleep. A warm drink can be especially beneficial. Avoid spicy food, and make sure you do not crawl into bed too hungry or too full.

• Take a warm bath, no more than 2 hours before bedtime. This helps to relieve stress and relaxes your body.

• Try to sleep and wake up at approximately the same time every day. It helps to build a routine. Your body will then automatically know when it is time to sleep.

• Find your comfort zone. Make sure that you have a comfortable mattress, good pillows and sheets.

• Let your sleeping area be a sanctuary, used only for sleep and other restful activities. Keep out the television, the computer and the mobile phone.

• Make sure your bedroom is dark, quiet and airy. Use a night lamp that emits soft light; bright light can disturb your sleep.

• Do not sleep for long periods during the day. However, taking short naps of 10 to 15 minutes will not keep you from sleeping well at night.

• As soon as you wake up, get out of bed and start your day. Lazing in bed in the morning might lead to sleeping more than you need to.

• Exercise every day. However, finish at least 3 to 6 hours before bedtime.

• Adopt a bedtime ritual. Reading for pleasure, and meditation can be useful, but don’t spend so long on these activities that they begin to eat into your hours of sleep.

• Avoid over stimulating the mind before bedtime with office chores or other tasks that require you to be alert.

• Avoid watching the clock. Keep the face of the clock turned away so you cannot check the time when you wake up. Clockwatching is said to worsen insomnia.

• Try to enlist the help of others with your care-giving activities such as checking on the elderly, children, or pets. This will allow you to go to bed without worries on your mind.

• Avoid smoking and drinking beverages containing caffeine late in the day. If you cannot avoid alcohol completely, then drink in moderation.

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