Sleep is an essential and rejuvenating resource for well-being and stress management. However, it can be difficult given today's busy lifestyle; especially as sleep is now regarded as a luxury and not a basic need of the physical body.

To better plan out your sleep strategies, four general areas should be understood in sleep hygiene. These are circadian rhythm (the 24-cycle of the body clock), ageing, psychological stressors - and common, social or recreational drugs like caffeine, alcohol, and nicotine.

The circadian rhythm greatly influences the quantity and quality of sleep. The more stable it is, the better we sleep. Ageing is also an important factor in sleep hygiene. It defines the quantity of sleep a person needs. Psychological stressors are exams, deadlines, marital conflict, and job crises. These are common factors why people cannot fall asleep at night. Lastly, the amount of intake of nicotine, caffeine, and alcohol affects sleep hygiene as these are stimulants.

So, in laying out your sleep hygiene, all four must be considered to help you relax, fall asleep, and get better sleep. Here are ten top tips to assist you in getting enough sleep and to help you wake up refreshed and alert.

1. Try Light Exercise During the Day

A 2003 study found that a morning fitness regime could help a person snooze off at night. Also, the Fred Hutchinson Cancer Research Center concluded in its study that postmenopausal women who exercised 30 minutes every morning had less trouble falling asleep than those who were less active.

2. Be Sure to Only Have a Small Amount of Caffeine, Alcohol, and Nicotine

Caffeinated drinks such as coffee, tea, sodas and chocolate keep the mind stimulated. Even if nicotine makes you feel relaxed before bedtime, it puts stimulant into your bloodstream. Meanwhile, alcohol may have a sedating effect but his does not last the whole night. In fact, it causes you to wake up during the night.

3. Limit Your Nap During the Day

Since adults only need seven to eight hours of sleep a day, napping during the afternoon will make you awake during the night. If you do nap, be sure to make it not more than 40 minutes. For people who have sleep problem, a nap after 3pm is not advisable.

4. Create a Sleep-conducive Environment

Make sure your room is dark, clean, and has good ventilation. Blankets and soft pillows will also support your body so that you will wake up refreshed. Further, try to block out noise and light during sleep.

5. Develop a Bedtime Schedule

You need to create a routine for your body to follow. Try to fall asleep and wake at the same time every day. Calculate how many hours your body needs to feel rested. Then schedule what time you will go to bed and what time you will wake up. Once your body gets used to a routine, it will naturally want to fall asleep at the designated time.

6. Develop a Bedtime Ritual

Developing a ritual will make your body move automatically without even thinking about it. A typical bedtime ritual can be reading for some time, and then brushing your teeth, turning the electric fan on, and then setting the alarm.

7. Practice a Pre-bed Relaxation Technique

Director of Sleep Research and Education at Gaylord Hospital advised a non-stimulating evening ritual. Many ways of relaxing ritual include taking a warm bath, massage, and meditation. Both massage and meditation is proven effective stress reliever that relaxes the body from an all-day exhaustion.

8. Avoid Soul-Shattering Buzzer

Put one alarm clock on your nightstand, the other across the room. Synchronize both your clock and set the alarm at a time you need to get up. Make sure it is loud enough to wake you up. A second alarm can be set up on the dresser, which is set to go off exactly one minute later. This will urge you to turn off the other one off before another buzzing sound.

9. Take Control of Your Stress

Try to decrease brain activity before bedtime by writing down your thought. In addition, you can schedule some downtime each day for meditative activities.

10. Eat to Enhance Sleep

Some foods are conducive to a better night's sleep such as warm milk, chamomile tea and turkey. Other common suggestions include bananas, potatoes, and oatmeal.