There are a lot of things that can keep you up at night—from travel and excitement to health conditions and stress. With risk factors this broad, it's no surprise so many people have trouble sleeping.

If you find yourself lying awake in bed or having sleep disruptions throughout the night, here are some things experts recommend trying.

Exercise Daily

Jade Wu, PhD, a board-certified sleep psychologist and a Mattress Firm Sleep Advisor, suggests that getting regular physical activity and exercise not only promotes good health, but can also improve your sleep. It doesn't have to be vigorous or lengthy; even 30 minutes of light exercise during the day can help.

"Simply moving your body throughout the day can even be helpful," Wu said. "Exercising regularly improves sleep quality, and good sleep can also lead to better workouts."

Avoid Caffeine and Heavy Meals

For a good night's rest, people should stop eating about two to three hours before bedtime, allowing the body enough time to digest, Wu said.

Drinking caffeinated beverages can make you go to sleep later, disrupt your sleep cycle, and negatively affect your sleep quality throughout the night. One study suggests that having caffeine three to six hours before bed contributed to sleep disturbance and reduced a person's total sleep time by one hour.

Limit Distractions Before Bed

If you can't fall asleep, Wu recommends getting rid of distractions to help you wind down at night. For example, avoid using your phone or tablet to check emails, read the news, or scroll through social media. When you avoid phones and televisions at night, you also reduce your exposure to the blue light that screens emit. Blue light is not only harmful to your eyes but can also prevent the production of a hormone that controls your sleep-wake cycle, melatonin.

Do Something Relaxing

Experts also recommend doing calming activities that you enjoy before bed, like taking a warm bath, reading a book, meditating, engaging in breathing exercises, journaling/writing about your day and any thoughts you have, or listening to soothing music or audio stories. According to Wu, doing something that you enjoy that is also calming can help relax your mind and body.

What this means for you

If you are struggling to fall asleep or wake up during the night, experts recommend making small changes in your lifestyle like avoiding caffeine and screens before bed to promote better sleep. If you don't see an improvement after making lifestyle changes, consider making an appointment with a sleep specialist.

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