Everyone at some point in their lives will find it hard to go to sleep at night. The medicine you take, your daily schedule and your diet can have a big impact on your sleep, according to sleepeducation.org. If you have difficulty sleeping or want to improve your sleep, try these tips.

Get up at the same time every day, and on weekends or during vacations. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night. Life will inevitably interfere, but try not to sleep in for more than two hours at the most on weekends.

While sleep requirements vary slightly from person to person, most healthy adults need 7 to 9 hours of sleep per night to be at their best. Children and teens need even more. 

If sleep hasn’t come within 20 minutes, get back out of bed. 

The National Sieep Foundation suggest you develop a relaxing pre-sleep ritual. 

According to the Sleep Foundation, as little as 10 minutes of exercise can dramatically improve your sleep.

And turn off electronic devices at least 30 minutes before bedtime.

A cool room helps promote restful sleep. Program the thermostat so the bedroom’s temperature is between 60 and 75 degrees Fahrenheit. Find the temperature that's right for you.

Use your bed the way it should be used – no work, phone time, etc.

If you are hungry at night, eat a light, healthy snack.

Instead brew some chamomile tea, or warm milk.

Alcohol may confuse your body, according to the Sleep Foundation. You may doze off quickly, only to wake up in the middle of the night.

Slow tunes are ideal. Music can slow your heart rate and breathing.

Going from a warm shower into your cool bedroom can help put you to sleep.

Not only can meditation improve your sleep, but it may also help reduce blood pressure, anxiety and depression, according to the Sleep Foundation.

If external noises are beyond your control, try a white noise machine.

Increasing natural light exposure during the day can help you get to sleep later in the day.
 

Harvard Medical School recommends short naps taken before 5 p.m.

According to the National Institutes of Health, smokers may have trouble sleeping because of the stimulant effects of nicotine, nightly withdrawal and breathing problems caused by smoking.

People spend a third of their lives in bed, which means it’s vital that you also spend plenty of time choosing the right mattress. 

If nothing helps with your insomnia, it might be time to talk to your doctor. Harvard Medical School points out that sleep disorders are usually chronic and may lead to other health problems.