Sleep experts often point to the efficacy of creating a standard nighttime routine in order to signal your body that it's time to prepare for sleep. You may choose to include NadiShodhan pranayama in your ritual to relieve tension and relax into a peaceful sleep.

Other tips to help you sleep better:

Avoid doing Bhastrika Pranayama in late evenings. They will fill you with a lot of energy and prevent you from falling asleep.

Avoid watching a horror movie late night as the thought of it will keep lingering in your mind all through the night. It's a good idea to listen to soft instrumental music, such as that of veena,chant or listen to chants or knowledge before getting ready to sleep.

Make your own sleep pattern. Sleeping any time during the day is not advisable. It disrupts the biological clock. Ideally, sleeping in the afternoon for about half an hour and at night for a minimum eight hours is good practice.

Introspect on what you did during the day. Feel content, pray and go to sleep with a happy, relaxed mind. keep your bed clean before going to sleep.

Finish your dinner maximum by 8.30 p.m. Keep a gap of at least two hours between your last meal and sleep.

If you have had a quarrel with your partner or loved one, make sure you sort it out before you go to sleep. Carrying it on may not just give you a disturbed sleep but may also spoil the following day.

Avoid taking stimulants at night especially if you are suffering from insomnia.

For more articles and resources on how to make life better with yoga, visit: www.artofliving.org/yoga