Sleep isn't something that just happens when your head hits the pillow. You can get a better night's rest if you change how you spend your day.

MOVE THE BODY TO REST THE BODY

Not only is exercise vital for a healthy body and mind, but research has found that exercise in the early afternoon can also help us to fall asleep more easily and increase deep sleep, which is important for cell repair, hormone regulation and improved immune function. Exercise can also reduce anxiety and promote a good mood. Research has also found that low-intensity exercise has the best effect on reducing the stress hormone cortisol, especially for those exercising later in the day.

TACKLE TO-DO'S EARLY

The evenings should be a time to unwind. Don't try to do a lot of chores before bedtime. Get up early to work on your to-do list. Your brain is better primed for mental tasks in the morning when sunlight suppresses the production of melatonin, a sleep-inducing hormone.

PUT IT ON PAPER

If you tend to think about things too much in bed, try writing a list of the things that concern you during the day with some action plans for these concerns. This will help alleviate anxiety about these things at night.

SET A CAFFEINE CURFEW

Avoid caffeine after 3pm. That includes tea, soft drink, and energy drinks. Try herbal tea, water with lemon/lime/mint or freshly squeezed juice instead.

PRESS SNOOZE ON YOUR DAY

Balance stress levels throughout the day. Take regular mini-breaks across the day. Try some stretches, listen to music or walk to get some sun and fresh air.

AVOID NAPS

Avoid daytime naps to ensure you are tired when you go to bed.