Here's how a sleep routine could give you the best kip of all time

The benefits of a good night's sleep are many and well documented.

Better health, a better body, a better appearance, a better love life – and the impressive list continues.

But as important as sleep is, many of us are still struggling to get as much Z as we would like, be it babies, bank statements, or boxes that keep us awake at night.

Fortunately, you can take some steps to maximize your chances of getting a good night's sleep. Have a routine when it's two How and when you go to bed has proven itself for many, and will help your body to go out and get ready to sleep.

Here's how you do it:

Morning

Try to wake up every day at the same time, whether it's 5 am or 8:30 am. This ritual will help you maintain your circadian rhythms and increase your chances of falling asleep every night at bedtime.
The important thing here is to make sure you quickly get into some kind of daylight situation, even if you simply open the window or go out into your garden for a few minutes. Bright light inhibits the production of melatonin (melatonin is the sleep hormone that causes sleep) and will also help regulate your biological clock.

Note: If you are having coffee today, now is the time and avoid it at lunch.

Afternoon

Did you know that what you fill your plate at lunch time has a direct impact on how you will sleep the next night? A high-fat diet, for example, has been badociated with poor sleep and sleep disturbances, even though it's still a long way from going to bed.

It is also important to move because the exercise will help you deepen your sleep once you fold. The ideal is to try an aerobics exercise at the end of the afternoon (at the latest three hours before bedtime). A walk from work is a great way to get around in your day and will also help you relax after a hard day at the office.

Evening

With busy days and constant struggle for work / life balance, many of us eat dinner hours later than our parents and grandparents did. These late-night dinners could be a good way to catch up with your important boyfriend once the kids are in bed, but it's also bad news for your sleep.

Ideally, dinner (which tends to be the heavier meal of the day) should be taken several hours before going to bed, to give your body time to digest it. If you are prone to heartburn, avoid spicy foods or hard to digest so late in the day. The same goes for alcohol, which should only be consumed several hours before staying overnight because it disrupts your sleep cycle.

Bedtime

While this is really the only time many of us have to watch TV, catch up on paperwork and browse our social media feeds, these activities may not be the best before bedtime. According to the experts, you should to avoid watch intense TV shows, pay bills or participate in other stimulating activities an hour or two before bed, to give your body and brain time to relax.

Instead, try sifting the lights to stimulate the release of melatonin (which makes us feel naturally tired) or do some relaxing yoga poses. 10 minutes of deep breathing or meditation can also be a great way to relax before going to bed. If you have a bathtub, the time before bedtime is the perfect time to use it.