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You get to a point in your life where falling asleep becomes the impossible, let alone watching reruns at 3am in the morning. This may seem way out of your control, but if you follow some of these steps you can get back into a healthy sleep pattern again.

To start with, avoid drinking caffeine all together, and if this can’t be done restrain yourself from having any caffeine 4-6 hours before bedtime, this includes black tea and even chocolate.

Make sure your bedroom is a place of sleep. Keep computers, tv’s and phones outside of the room, because the blue light wavelength suppresses melatonin which is the hormone that helps you sleep and instead will keep your body alert at the wrong time.

Your room should be dark, cool, with sometimes a “white noise” from appliances such as a fan, comfortable mattress, pillows and dark curtains to achieve that great night’s sleep you have been dreaming for. Mattress’s should be thrown out after 10 years, that could be why it’s becoming uncomfortable.

Before going to sleep take a hot shower or bath, as It helps controls the stress hormone cortisol. If you can do more, read a book, do yoga, meditate etc. However, it isn’t always as easy as that to de-stress before bed. Most of us are kept up by our stress hormone because we go over the hundred and one of our problems just before we sleep. A way to deal with this is to write all your problems down on a note pad and put it beside your bed. If this doesn’t work try thinking of something else, go through topics that make you happy, such as what would you do if you won $50 million on lotto. Or think of the problem in a different point of view, try and see different sides to the problem.

Another tip to a great night’s sleep is, don’t have a clock facing you at night, studies show that only makes you more stressed and thus making it harder to fall asleep. Even when you wake up in the middle of the night try not to look at the clock at all, just get up and try and read or listen to relaxing music but avoid any bright light.

Diet and exercise have a huge role to play in how we sleep, you will notice that as soon as you are eating nutritious foods, drinking plenty of water (but not right before bed) and exercising regularly you will be able to sleep a whole lot better. However, exercising at the right time of day is key, as it makes the brain become more alert, try finishing any exercise 3-4 hours before bedtime.

Follow these steps for and you will gradually start noticing the difference.