Carving for a good night’s sleep? You feel tired and lethargic throughout the day. Go to your bed feeling tired and wake up the same way the next morning. Well, you are not the only one. Lack of good sleep is a common complaint among many people. Centers for Disease Control (CDC) revealed that there are about 50 to 70 million adults who are suffering from sleeping problems. Lack of proper sleep can cause a number of problems including

Hypertension



Diabetes



Obesity



Daytime fatigue



Trouble concentrating



Reduced productivity



Depression



How long do you need to sleep?

The amount of sleep you require depends on your age. Adults need between seven to eight hours of sleep. Children and teenagers need more. They need to sleep between nine to ten hours.

You need to adjust your sleeping depending on your job type. If you are doing a stressful job you have to sleep for more hours. Or if you are struggling emotionally with your family issues you need more sleep. You have to give your body and mid proper rest.

Experts said that you the way you can enjoy a good night’s sleep is by having a bedtime routine. The national sleep foundation made a bedtime routine that will allow you to get quality sleep. The routine includes:

Skip a heavy dinner. The heavy meal at late hours can keep your system awake stimulating your brain to stay active during those hours. If you want to enjoy a heavy meal, try having it at the lunch hour.

Go for a walk in the evening. It will leave you feeling refreshed. Do some exercise in the earlier part of the day. It will leave you feeling refreshed.

Keep the temperature of your bedroom lower at nights than you would keep in the day. The cool environment promotes quality sleep. A blanket would add a cherry to the cake.

Keep your bedroom dark and quiet. Make sure you create a perfect environment for sleeping. Light and noise disrupt sleep. Use earplugs at nights if your house is located in a noisy place.

Avoid taking caffeine at late hours in the day. Caffeine stimulates our brain to stay active. Caffeine at late hours can leave you energetic during the night hours.

Get yourself comfortable bedding. You don’t need to spend a lot of money on your bedding, but you have to spend a minimum amount to ensure a quality sleep. To get comfortable bedding and mattress, visit Best Mattresses Reviews.

Avoid alcohol. Taking alcohol before bedtime may initially help to make you fall asleep, but it will give you bad quality sleep. If you can’t avoid alcohol completely limit the consumption until lunch hours only. Don’t take alcohol before bedtime.

Make a nighttime routine. List down all the things that you will do before going to sleep. You can take a hot shower. You can also listen to relaxing music or do some meditation. It will help you to relax and will give you proper sleep. Head to your bed at the same time every night. Be consistent with your routine.

Sleep is a necessity for all of us. If you struggling to get a good sleep, try out these tips. There are a lot of people who have been benefitted by following these simple tips.