Are you among those who toss and turn in bed for a long time before falling asleep? Do you sleep in short bursts through the night and end up feeling groggy the next day? Are you a light sleeper who gets disturbed at the fall of that proverbial hat?

If so, read on as we present ten easy tips to remember while going to bed each night. We believe that adhering to these steps will bring you a good night’s sleep and have you feeling fresh and alert the next morning:

1) Sleep in complete darkness. Even a tiny bit of light in the room can disrupt your body clock and your pineal gland's production of melatonin and serotonin. White light can affect the production of melatonin which is a key to good sleep. Put an eye mask to block out light if you find it difficult to stop every stream of light in your bedroom.

2) Sleep early. Get to bed as early as possible. Several glands in our body such as the adrenals do a majority of their recharging or recovering during the hours between 11 p.m. and 1 a.m. Gall bladder dumps toxins during this same period. If you are awake at this hour, the toxins pile up within the liver which then disperses it into your entire system.

3) Exercise. Regular exercise for at least 30 minutes every day can help you fall asleep. But avoid exercising too close to bedtime as it can keep you awake.

4) Have a shower, preferrably a hot bath, before bed. Shower will help drop the body temperature and facilitate sleep.

5) Drink water and other fluids at least two hours before going to bed. Otherwise you may have to get up again to go to bathroom. It can disrupt your sleep.

6)Have a glass of milk or a small fruit before bed time. This may help the tryptophan -- a precursor to sleep – circulate in the brain. Avoid caffeine. Caffeine is metabolized poorly in the body. The effects of caffeine can last long after consuming it. So coffee (or even tea) will keep some people awake.

7) Avoid alcohol. Alcohol may keep you drowsy for some time. But its effects will soon wear off leading you to wake up at the middle of the night and make you unable to fall back asleep. Alcohol also prevents you from falling into the deeper stages of sleep. This stage of sleep is essential for healing.

8) Obesity: Excess body weight can increase the risk of sleep apnoea. As this disease affects easy breathing, it can prevent a restful night’s sleep.Avoid before-bed snacks. Carb-rich snacks give a peak in your blood sugar level and inhibit sleep. Again once the blood sugar level starts falling you might wake up and not be able to fall back asleep.

9)Avoid watching TV before going to bed. If possible take the TV out of your bedroom. At times some visuals can be too stimulating to the brain and it may take longer for you to fall asleep. It can also disrupt pineal gland function which is considered the centre of sleep.