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Do you have difficulty falling off to sleep? Before heading to a psychologist or a doctor look inward. The problem may lie in your lifestyle – sleep schedule, bed time habits or the size of your bed.

A good night's sleep is important for normal functioning. Insomniac people have problems like attention deficit, high heart rate, lethargy and feeling generally unwell. So it's important to understand as to what keeps you from sleeping well at night.

Sleep schedule

The most important factor in sleep deficiency is an altered circadian rhythm ( sleep–wake cycle). Sleeping the same number of hours everyday will manage a natural sleep schedule and keep you refreshed. Keep your sleep schedule regular, by sleep at around the same time and waking up at the same time everyday.

Adopt a natural sleep-wake cycle

Hormone Melatonin regulates your sleep-wake cycle. It is affected by light. The body's capacity to produce melatonin decreases when it's exposed to light. And with reduced melatonin, it becomes difficult to sleep. This explains why you find it difficult to sleep with lights on or with TV on.

Adopt bedtime routine

Children love bedtime stories as it's a ritual before sleeping. Adults can do likewise by adopting a relaxing routine like reading or listening to soothing music. Such relaxing bedtime routine is a signal to your brain that it's time to let the day's stressers rest and float off into happy slumber.

Eat right and exercise

What you eat and when also affects your sleep. Avoid eating a heavy meal before sleeping. Exercise in the morning or by mid-day. This will help your body to relax by the time it's time for bed.

Your body needs adequate sleep at night for cell renewal, growth and repair. So it's vital to sleep for at least 7 to 8 hours every night. Make sure your bed is comfortable and large enough for a relaxed time at night.

(AW: Pratima Tigga)