1.You spend plenty of time with your TV or mobile.

We all love watching news channel, movies or a gripping show. But what we can’t seem to understand is that they  can be psychologically stimulating, and the blue light on TV confuses your brain making it to believe it’s still not time to get to bed and is day. As a result, melatonin – a hormone in our brain that appears in darkness and helps us sleep doesn’t come on as strongly and we aren’t able to get any sleep. So what you should do is turn off all gadgets within an hour of bedtime and head to your bed with a book that would ease your mind.

2.Late, Spicy or heavy Dinner

Having heavy, spicy, or large meals within four hours of bedtime could be harmful for your body. Limit heavy meals after 8 pm, have a small snack like almonds, apple or even a glass of milk if you get hungry late at night.  Eat whatever contains a combination of protein.

3. You are overwhelmed

Stress is the key problem for lack of sleep at night. If you find it difficult to sleep, get up and get out of bed, sit in low light in another room or balcony, and do something quiet, calm yourself with reading a book or reciting Quran, as they say prayer is the food for soul – it will relax your body and mind, helping you get better sleep.

4. Early afternoon coffee.

Caffeine can take as long as twelve hours to leave your body – don’t forget that it’s not just found in coffee and tea, but also in chocolate and many over the counter medications. Caffeine doesn’t just make it harder to fall asleep; it can also create disrupted sleep throughout the night.To avoid being sleepy the next day – take a cold shower, meditate, go for a run or have a nice big breakfast to get you started.

5. You sleep in.

Taking a late afternoon nap can throw you off of your entire regime, a nap can cause late sleep and then a lazy day next morning. Avoid sleeping in the noon so you get to bed early, and have a nice fresh start of your next day. You can join a gym or go for a swim in the evening to avoid taking  a nap.