There are many ways to improve your sleep quality. Follow these 5 nighttime routine tips to help you fall asleep faster and stay asleep longer.

Have you been getting enough sleep? Maintaining a fixed sleep-wake cycle is crucial for good mental and physical health. A regular sleep schedule will ensure that your circadian rhythm, or internal body clock, is functioning optimally, allowing your sleep hormones to kick in when they should and work on your cell recovery to help reduce your risk of conditions like high blood pressure, heart disease and depression.

If you're getting fewer hours of sleep each night, you probably haven't developed your own sleep schedule yet. Working the graveyard shift or not expending enough daytime energy could be the culprit. But don't worry; we'll show you how to stick to a consistent routine that will increase your melatonin production and prevent sleep deprivation.

The dangers of circadian rhythm disruption

The human body's circadian clock regulates the 24-hour cycle of wake and sleep, eating and digestion, hormonal activity, and other physiological processes. Natural cues that you should be awake, such as light exposure and meal scheduling, influence your circadian rhythm. So, changing the natural rhythm of your sleep and awake times can confuse your internal body clock and prevent it from doing its job of keeping you healthy.

To restore your internal clock to normal operation, establishing a bedtime routine can really help. Creating sleep habits is similar to planning a work process or a study schedule. You should have a starting and ending time. That way, you can sleep without interruption.

1. Turn off all devices two hours prior to sleep time

Exposure to artificial light, also known as blue light, from electronic devices like cell phones, tablets, computers and televisions can interfere with your body's natural signals that it's time for sleep. In addition to turning them off, you should keep them out of the bedroom to avoid disrupting your sleep cycle.

2. Turn off bright overhead lights and opt for dimmed lights or candlelight

Bright lights keep your body from properly preparing for sleep. To reduce the brightness of your bedroom lighting, use an incandescent night light.

3. Apply lavender oil to your neck and wrists, or try it in a warm bath

Lavender helps to calm the nervous system. It is available in tablet form for oral administration. Take one to two capsules two hours before bed. Seremind is an evidence-based supplement made from a lavender derivative that is available over the counter.

4. Sip a soothing herbal tea

Having a cup of non-caffeinated herbal tea, such as valerian, ashwagandha or lavender, a few hours before bedtime is a relaxing way to unwind and fall asleep. See here the Sleep Foundation's list of the top teas for sleep. Consult your doctor, naturopath, nutritionist or dietitian to find out which tea or sleep supplements are best for you.

5. Wait until you feel sleepy before going to bed

Going to bed when you're not sleepy will only make you spend more time awake, tossing and turning. It will be easier to fall asleep and sleep through the night if you go to bed when you're actually sleepy, which is not difficult if you follow the first four steps above.

That concludes our tips for creating a consistent bedtime routine and improving your quality of sleep. Of course, this isn’t the exact routine you need to stick to, you should create your own! One that suits your interests and lifestyle. If you’re continuing to have difficulty sleeping, make sure you check in with your healthcare provider for individual tips and advice.