A healthy mind and body are dependent on a good night of sleep. It can be difficult to get enough sleep when you have kids and a busy schedule. What can you do to make sure that you not only sleep longer but get to bed sooner? These are some ways to fall asleep.

1. Set a standard bedtime and wake uptime
Yes, even on weekends. Your body's internal clock will be regulated by having a set bedtime and wake-up time. Your phone can set up your schedule, making it easy to follow your plan.

2. Try a relaxing bedtime ritual
It can be difficult to fall asleep due to stress, anxiety, and excitement. Try doing something that helps you unwind and relax before you go to bed. To help you relax, make sure that the lights are dimmed. Avoid using your phone before you go to bed. The light activates your brain making it difficult to fall asleep. Try reading a book instead.

3. Avoid Naps, especially in the Afternoon
You may need a nap to get through the day. But if you can't fall asleep at night, it is time to stop napping. This disrupts your sleep and keeps you awake later.

4. Exercise Daily
Good exercise will improve your sleep quality at night. You can work out at any hour of the day, no matter how hard you try. But don't let this get in your way of getting good sleep. You can try waking up earlier or fitting in some time after work.

5. What's your Sleep Environment?
Have a look at the bedroom. Are you able to sleep comfortably in your bedroom? It should be between 60-67 degrees. Are you hearing it? Too much light? Too many electronic devices? You must be aware of the temperature, noise, and light levels that can distract you.

6. Avoid alcohol, cigarettes and heavy meals
All of these things can disrupt your sleep. Indigestion can be caused by eating a large and/or spicy meal. This could cause you to wake up at night or keep you awake. Caffeinating in the afternoon can keep you awake longer.