The body needs enough sleep to help it function properly, and to help you to feel fresh the next day, according to the NHS.
Regular poor sleep could increase the risk of some life-threatening conditions, including heart disease and obesity.
Keeping active is a great way to help you fall asleep at night if you’re often struggling to get a good quality night’s rest.
Walking is one of the best ways to make yourself feel more sleepy, according to The London Sleep Centre’s Medical Director, Dr Irshaad Ebrahim.
A gentle walk could help to get rid of stress that’s keeping you awake, said Ebrahim.
It could boost the amount of melatonin in the body – a natural hormone that makes people feel more sleepy.
“The importance of having adequate quality of sleep cannot be over-emphasised – it is one of the cornerstones of our health and is as vital to our well-being as food and water,” said Ebrahim.
“After excluding a medical cause for insomnia, the focus of treatment is usually a combination of lifestyle adjustments and possibly the short-term use of medication.
“Gentle exercise, such as a short walk around the block can help to relieve tension and is a great way to boost melatonin and make you feel sleepy.
“However, make sure you don’t exercise too close to your preferred bedtime as it can have the opposite effect and don’t do any vigorous exercise.”
People that struggle to sleep should also avoid drinking alcohol or having caffeine in the evening, added Ebrahim.
While many people think a glass of wine could help them to get a better night’s sleep, it reduces the quality of sleep throughout the night.
“Also, avoid spicy or acidic foods that can give you heartburn and cause discomfort when you get in to bed.”
It’s also important to find a way of relaxing, whether it be having a hot bath, meditating, or listening to relaxing music.
Finding something that helps you to wind down after a busy day can help to put the body and mind in the best position for sleep, he said.
Everyone needs a different amount of sleep every night. The average person needs between seven and nine hours a night.
But, the quality of sleep is more important than the amount of sleep you get, said Ebrahim.
If you don’t get enough good quality keep, you’ll feel tired the next day, no matter how many hours you’ve had.
Not getting enough sleep can compromise people’s immune system, making them more liable to infections, he warned.
Poor sleep is believed to cause a wide range of physical and mental health issues, can affect someone’s quality of life significantly, he added.