Getting good quality sleep is one goal that everyone needs to attain, and the problem is that many people are unable to sleep that well for a variety of reasons. Good quality sleep is defined as getting 7 to 8 hours of uninterrupted deep sleep. However, many people can do well by getting 6 hours of great quality sleep as well as it depends on the individual. However, you do not want to go night after night by only getting 5 hours of sleep or over 9 hours of sleep.

Lack of sleep causes many health problems in the long term, however, if you end up having a restless night here and there, don’t be alarmed. A few restless nights will not harm your health in any way. However, in order to maximize your chances of getting good-quality sleep each night, you will want to follow these 7 tips!

1. Cut Caffeine Consumption Off At 2 pm – Did you know that caffeine can stay in your system for 4 to 6 hours, and you still will be restless even after that point due to it. It is best to have your java well before 2 pm, and it is ideal to have it in the morning before noon. However a few pieces of chocolate that also contains caffeine will not cause too much harm, but keep that in moderation as well.

2. Improve Your Diet – You diet has a huge influence on whether you sleep well or not. That means you will want to limit sugar and simple carbs, and increase protein, essential fat, and complex carb consumption as well. And don’t eat anything large within 3 hours of going to sleep either.

3. Keep Your Room Temperature Low – If your room is too warm, that will increase your body temperature and will end up causing you to stay awake. Keep your room temperature low so your body can adjust to that and sleep. Keep the A/C high during the summer if you must.

4. Put White Noise In The Background – White noise has a calming effect that will help lull you to sleep. Keep a fan going in the background, or a white noise machine. There are also apps that serve this purpose as well.

5. Meditate And Listen To Relaxing Music Before Bed – Are your thoughts keeping you awake? If so you will want to meditate and listen to soft music in the background in order to relax you. This will put your body in sleep mode as well.

6. Don’t Use Screens Late At Night If You Can Help It – The one thing that will keep you up is if you are online or watching TV. Not only will this be distracting and will keep you awake. However, it will also emit blue lights which will reduce your melatonin production and cause you to stay up. You can always keep your phone on night mode if you must use it before bed which will reduce the blue lights emitted. In fact, you will want to keep your room as dark as possible to help keep those melatonin levels up!

7. Get Exercise During The Day – Exercise is important for your body to get tired out and be ready for sleep at night. But don’t do your workout within 3 hours of going to sleep because your body is still in active mode for a while even after you stop exercising. Take a brisk walk for a half hour each day in the afternoon. This alone will help get your body ready to sleep at night.

With these tips, you will be able to find yourself having an easier time falling asleep quickly and getting good-quality sleep. However, if you are still struggling to sleep, then you will need to see your doctor and perhaps have a sleep study conducted which can determine what the cause of insomnia would be. Good luck!