Having trouble falling asleep? Try these simple tips and tricks

Sleep schedule: One simple way to fall asleep quicker is to maintain a rigid sleeping and wake-up routine every day, including weekends. This helps set up your body clock, so you can fall asleep and get up on time without fail.

Relaxing ritual: A "relaxation ritual" is a routine one chooses to perform every night to help themselves fall asleep. Take reading, for example.

Work out: Working out during the day is also a great idea to get quality sleep at night as exercise makes you physically tired, which ultimately helps in falling asleep.

Avoid naps: Though power-naps are quite good for health, you might want to consider eliminating them from your daytime, so you can fall asleep quickly and easily at night.

Set up your room: It's important to have the right environment in your bedroom to facilitate good-quality sleep. Dim down the lights, switch-off phones and other devices, and get rid of distracting noises. If you're a light sleeper, using earplugs and eye-shades could help.

Mattresses/pillows: It is also advisable to buy mattresses and pillows of good quality as poor ones might hamper sleep.

Lighting: Try to expose yourself to bright lights during the day, and dimmer ones later in the evening.

Lifestyle: Avoid health-hampering habits such as smoking, drinking, excessive caffeine consumption, as they contribute to sleeplessness or poor quality of sleep.

For dinner, avoid heavy and spicy meals, and instead go for lighter food, so as to ensure that digestive issues don't affect your sleep.