How to sleep better

Avoid caffeine, alcohol and meals atleast 4 hours before bedtime

Maintain cool room temperature as the body temperature needs to drop for restful sleep

Avoid use of all screens at bedtime including phones, tablets, computers, video games and TV, they inhibit melatonin secretion in the brain and delay sleep onset

Keep the bedroom dark

If you must use your devices at night, download a free program called F.lux which changes the screen to a warmer color tone which is less disruptive to sleep

In the evening, try wearing orange colored glasses that block blue light, as blue light has the most negative impact on melatonin production in the brain

Try using a white noise machine or something that makes a continuous humming noise like a fan

1 to 3 mg of melatonin supplements found over-the-counter can help many people when taken about 20 minutes before bedtime every night

Guided relaxation through a website called calm.com which also has an app can be very helpful

A song called weightless by the artist Marconi Union was recently rated as the most relaxing song ever; drivers have been warned to not listen to it while driving!

Azumio has an iPhone app called Sleep Time which is useful for tracking your sleep habits, and it also has a dynamic alarm that wakes you up during stages of light sleep so you wake up refreshed

Various devices in the market allow you to track your sleep habits by wearing them, some popular ones are Fit Bit and UP by Jawbone