Sleep is one of the most fundamental and basic things humans do. Without it, we'd die.
Many find it extremely challenging to not only get an adequate and consistent amount of sleep every night, but to sleep soundly.
Sleep scientist Patrick Fuller, an associate professor of neurology at Harvard Medical School, gave us some tips on how best to ensure a good night's sleep every single night.
While some of these strategies may not be feasible for everyone's lifestyle and schedule, Fuller says that deviating from this routine leaves him incredibly unhappy and tired.
Here are 11 things he suggests you do to ensure a restful sleep every single night.
SEE ALSO: What too little sleep does to your brain and body
MORE: Here is where Americans sleep the least
Wake up at the same time every morning — even on weekends
The problem many people have when trying fall asleep is that their sleep schedule isn't a schedule at all, but a free-for-all.
If you wake up at 11 a.m. on Sunday morning and then try to fall asleep later that night to be up for work by 7 a.m. Monday, you're not going to have enough "sleep drive"— or the desire to fall asleep — to hit the hay early enough.
"When people get up later and later, they have less sleep drive and they think, I can't sleep I have insomnia," Fuller said. "Well, no, actually your sleep drive isn't that high."
Waking up at the same time every morning is one of the most important things you can do to get a good night's sleep, Fuller said.
Avoid caffeine and other stimulants past mid-day
At the end of a long work day, it's tempting to turn to that late-afternoon latte to power you through. But avoid that espresso machine at all costs.
Caffeine has a long half-life, meaning that it takes up to six hours to wear off (depending on your genetics), so resist the urge to slurp sodas, coffees, and teas later in the day.
Fuller skips coffee altogether and goes with a much less jolting green tea in the morning, which can have about half as much caffeine as a cup of drip coffee.
"I just prefer tea," Fuller said. "I love the smell of coffee, it just has too much caffeine for me."
He only drinks a little bit at around mid-morning, and never drinks it after noon.
Get at least 20 to 30 minutes of exercise during the day
Exercise is like a magical tonic that can help prevent a variety of ills such as stress, heart disease, stroke, diabetes, dementia, and even certain types of cancer.
It's also great for sleep. Studies have shown that morning and afternoon workouts can increase a person's quality and amount of sleep at night.
But try not to do strenuous exercise right before bedtime, as it can boost your body temperature and activate your muscles, making it harder to fall asleep shortly after.
Fuller said that he tries to get in some form of activity every day, even if it's just running stairs or taking a quick jog for 20 to 30 minutes.
"Maintaining some level of physical activity is really important," Fuller said.
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