We can blame our increasingly busy lifestyles, our snoring partners and Netflix’s outstanding choice in series curation, but the reality is – the quality of sleep that we’re getting is entirely our own responsibility.

There’s no ignoring the fact that both our sleep quality and quantity has declined over the past few decades. In terms of overall health, getting a good night’s sleep is just as important as regular exercise and a healthy diet. What’s more, without making an effort to rest up tonight, you’re risking a tomorrow filled with eye strains, spasms and blurriness. Not so dreamy.

Below, we’re talking you through how to gain a better night’s sleep (from a to zzz).

A. Sleep schedule

Create a sleep schedule. Regulate your body-clock by sticking to the same bedtime and wake up time regardless of where you are or what you’ve got planned for the day. It can be tempting to ignore an early bedtime, so consider setting an alarm for going to bed.

B. Power down

Start a bedtime ritual. This will help to ease you into a sleepy, relaxed state. Put your phone/laptop away and read a book, have a bath or light some candles (just make sure you blow them out before you doze off…)

C. Environmentally friendly

Be conscious of your sleep environment. The conditions in which you go to bed play a big part in your quality of sleep. Your room should be cool, free from too much light and free from any noise that might disturb your sleep. You can also add extras into your routine such as sleep sprays and eye masks – perfect for sending you into a deep sleep. Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses.

Zzzzzzz. Drink responsibly

Whatever you’re drinking before bed, consider the side-effects. If it’s coffee you’re gulping, be aware that too much caffeine after midday may well keep you up in the night. If you’re drinking alcohol, you might find it extra easy to doze off, however when your nightcap wears off later in the night you’ll be far more likely to wake up frequently. Consume everything in moderation!

Liked this? Why not find out why we started Waldo, from our founder Ashleigh. Click here to read more.