Are you suffering from lack of sleep or poor quality sleep? Just at the times you really need it, good sleep is hard to find. There are many benefits to a good night’s sleep, from better concentration to a better mood, which is why you need to do all you can to get some decent shuteye. Read on for some handy tips that could help you get a better night’s sleep.

1. Reset your body clock with bright light in the morning. Try to exposure your body to sunlight when you wake up so your sleep patterns are reset more effectively.
2. Take a hot bath before bed. This simple practice can help you fall asleep more easily and it is a relaxing way to carry out a bedtime ritual.
3. Try using aromatherapy oils. Lavender oil is said to help people fall asleep more quickly, and it can benefit you if you suffer from insomnia.
4. Practice visualization. Use this deep relaxation technique to fall asleep – picture yourself somewhere calm and positive, and focus your attention on this image as you fall asleep.
5. Try progressive muscle relaxation. If you are finding it tough to fall asleep, move through all the muscles in the body in turn, progressively tensing and relaxing them. This can improve your sleep quality.
6. Use a worry journal. If anxious thoughts are preventing you from falling asleep or waking you up at night, put them down on paper in a journal you keep by your bed. This helps to clear mental clutter.
7. If you really can’t sleep, get out of bed. Lying in bed trying to fall asleep may be making you even more stressed. Get out of bed and do something restful – without bright light – until you feel tired.
8. Buy a new pillow or mattress. Sleep with the right pillow that offers good support where you need it. You may also need to replace your mattress if it is uncomfortable and making it hard to fall asleep or stay asleep.
9. Avoid drinking too much water or other liquids before bed. This can cause too many bathroom trips during the night.
10. Get checked by a medical professional. If all else fails and you are still finding it tough to get decent sleep, get a health check and rule out any problems like sleep apnea. Treatment is sometimes required to help you sleep better.