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There's a tremendous amount of data that shows regular cardio has a tendency to make people fall asleep quicker and sink into deeper stages of sleep.

"You breathe out one liter of water when you sleep, so you wake up dehydrated," Breus says.

"Wash off the outside of a banana, cut off the tips, and cut it in half, leaving the fruit in and the peel on," Breus explains.

"Place it in about 3-4 cups of boiling water, leave it for 5 minutes, then steep the water." Add a little honey and cinnamon to top off your nightcap for an alternative to chamomile tea.

You may not experience heartburn or acid reflux during the day but suffer something called silent reflux in the middle of the night, which can pull you out of the deeper stage of sleep.

"The single best way to improve the quality of your sleep is to be a regular exerciser," Breus says.

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