Whether you have little ones wobbling around the house all day or you have a demanding job that keeps you on your feet, getting a good night’s sleep can sometimes, or always, be difficult. Here are some tips to get yourself to sleep, to stay asleep, and to make sure it’s a good rest.

Device-Free:
Make your room a device-free haven. Remove televisions, laptops, telephones, and any other distracting, light-emitting devices. Invest in an old fashioned alarm clock and leave your mobile phone charging in another room like the living room or kitchen.

Schedule:
Try to create a regular schedule, where you sleep and wake up at the same time every day. Even weekends should be consistent. Sticking to a schedule helps regulate your body’s internal clock. Eventually, if you stick to it, you might not even need an alarm to get up, all perky and ready for the day ahead.

Sunlight:
Instead of keeping the curtains drawn in your bedroom, try leaving them open or at least cracked, in order to let in natural sunlight. This helps your body wake up and energize naturally. It also helps provide early morning Vitamin D.

Dark:
Try to sleep in a dark room, without any lights turned on. Place dim nightlights or flashlights around the house if you need to get up to the kitchen or bathroom to keep your light exposure to a minimum and make it easier to get back to sleep.

Caffeine:
Limit your caffeine intake during the day in order to ensure a good night’s sleep. Caffeine can have an effect on your body up to 12 hours after consuming it! Things that contain caffeine include coffee, tea, sodas, and chocolate.