Your body prepares to get to sleep from the very moment you wake up. It is easy to adjust your everyday habits to get the best possible rest at night.

This is what to remember:

• It is important to get enough natural light — from an open window, or even better, go outside first thing in the morning and start breaking melatonin.
• Sleep researchers found that caffeine can stay in your brain for up to twelve hours. So it is important to stop having coffee by late morning. Even if it doesn't keep you awake, coffee still impacts the depth of your sleep. If you have an espresso at noon, a quarter of that caffeine is still circulating in your blood by midnight.
• Exercise will improve the quality of your sleep. But finish it at least two hours before bed. It is a win-win. You will sleep better tonight and will have more rest for the exercise next day.
• Stay away from the nightcap. Alcohol makes you feel drowsy but disrupts deep sleep.
• Remove the destructions like smartphone and TV from the bedroom. Watching the movies or spending time on social media stimulates brain activity and keeps you awake.

Give yourself a good 7-9 hours every night, Sleep is vital for all the creatures and is a natural mechanism to protect our brain.

It is also important to sleep in a comfortable environment. One can’t get good rest if  feels bothered or uncomfortable