Sleepless nights can cause poor performance at work and in school, an increased propensity to become injured in accidents due to poor coordination and inattention, irritability and mood swings and can contribute to poor health conditions. If you find sleep elusive, here are five tips to help you slip away easily into dreamland so that you'll wake up refreshed and ready to tackle the day.

Sleep in a Dark Room

Human being are hard-wired to sleep during the hours of darkness. Our bodies produce a sleep hormone called melatonin that prompts our brain cells to drift away. Create a dark space by making certain that all lights are off. If you work odd hours that don't allow for normal sleep-time, try blackout curtains for creating an ambiance in your bedroom that's conducive to sleep.

Get Rid of Lumps, Bumps and Sags

No one sleeps well in an uncomfortable bed.  Make certain that your bed provides proper back support and is comfortable, or you may end up tossing and turning for hours instead of getting the rest that you need. Old and worn out mattresses often make sleep difficult, so consider making an investment in a new one from latex mattress factory if your mattress is costing your much-needed sleep.

The Importance of Getting Enough Exercise

Those who don't get enough physical activity during the day understandably find sleep elusive when it's time to turn out the lights. Be sure to exercise early enough in the day so that your metabolism isn't still revved up when it's bedtime, though. The last two hours before you retire to your bedroom for the evening should be spend in relaxing activity. Exercise during the morning or the middle of the day if you want to fall asleep more easily at night. Gentle yoga right before bed can aid with relaxation, however.

Worry and Fuss Can Keep You Awake

Most people have spent a sleepless night or two worrying about life events, but if it has become common for you to lie awake staring at the ceiling instead of drifting off among the clouds, you need to find a way to slay your worries before you try to go to sleep. Keeping a journal is an excellent way to get things out and free your mind for counting sheep.

Cultivating Good Habits Will Lead to Good Sleep

Going to bed at the same time every night can make it easier for you to fall asleep. You should also avoid alcohol and caffeine during the evening hours because both of these things can create physiological changes that can keep you awake. Smoking nicotine-based products can also interfere significantly with sleep.

Some people struggle with insomnia all of their lives, but you don't have to be one of them. By developing good habits and sticking to a regular sleep schedule, you'll soon be snoozing through the night and waking up ready to face the day with a smile.