Most adults require seven to nine hours of sleep to function at their best, but many find it difficult to get good quality sleep. In fact, 68% of Americans report having trouble falling asleep or staying asleep at least once a week. By adopting a few good habits, you will find optimal sleep is easy to achieve!

Design your room for sleep

Your sleep environment plays a large role in how well you will sleep. While preferences vary from person to person, studies show that the ideal sleeping temperature is between 60-67 degrees. The body naturally cools down as it prepares to sleep, so keeping your room at the ideal temperature aids in this process.

In addition to the right temperature, you may also want to consider your ideal level of darkness. Eliminate as much light as possible with the use of heavy or blackout curtains. Remove night lights and light-emitting electronics, which can rob you of sleep.

Follow a consistent sleep schedule

Though it can be difficult, try to achieve a consistent sleep schedule, even on days off. This will help to regulate your body’s internal clock and will allow you to fall asleep and stay asleep.

Exercise daily

Even walking ten minutes a day can greatly increase the quality of one’s sleep. The more vigorous the exercise the better the sleep, but try to finish the vigorous exercise three or more hours before bed.

Avoid big meals at night

Eating and drinking before bedtime can cause issues falling asleep and staying asleep. Avoid eating within two hours of bedtime if possible. Also, pay attention to what you are eating for dinner. Spicy or acidic foods can cause heartburn and stomach issues which can keep you awake. When it comes to caffeine,  it is best to avoid it in the afternoon. Try to have your last cup of coffee at least 12 hours before bed. Finally, if you like to have a bedtime snack, choose one that can help promote sleep: a small turkey sandwich, whole-grain low sugar cereal, yogurt or a banana.

Take time to wind down

Sometimes it can be difficult to wind down after a long day. Relax your mind for a good night’s sleep with a few calming practices: take a warm bath before bed, listen to soft music, dim the lights in the hours leading up to bed or read a book or magazine by a soft light. Taking a few minutes to mentally prepare before you lay down can pay off in less time falling asleep.

Don’t be a clock watcher

There is nothing worse than trying to force yourself to sleep. If you are not asleep after 20 minutes of lying down for bed, get out of bed and go to another room to relax. Try not to constantly watch your clock. Staring at your clock when trying to fall asleep has been known to increase stress, which decreases the likelihood of having restful sleep.  

Having difficulty falling asleep or staying asleep is very common. By making a few simple changes to your daily routine, you can get a better night’s sleep.