Insomnia, which affects millions of people, is a condition that prevents people from falling asleep or only lets them nap for short periods of time.. Since sleep researchers indicate too little sleep as a leading contributing factor to many common diseases, it’s obvious that it’s not just important but imperative to sleep well. Fortunately, those same sleep medical professionals have also discovered the surroundings that affect quality of sleep. Minimal lifestyle changes can pay big dividentd when it comes to catching your zzz’s.. Here are five tips to explore before you even think about asking your doctor for a sleeping aid or buying one over the counter.

1. Indulge in good bedding. Getting a fulfilling night’s rest may be as basic as getting a new sleeping surface. Many people report that memory foam mattresses allowed them to completely relax and sleep deeply for the first time in their lives. Indulge in the very best bedding you can affordas well. Sheets with at least a 300 thread count are velvety and luxurious, and your blankets and comforters should also give you a feeling of being pampered. Some mattress retailers offer free bed linens with thepurchase of a new memory foam mattress, but these are in general of a cheaper quality as they are a free add-on for buying the mattress. When it comes to bedding, the best things in life are not free. A better idea is to invest in an adjustable bed mattress, so you can adjust your sleep position for ultimate comfort.

2. Put your body on a schedule. Going to bed at the same time every night and getting up at the same time every morning (yes, even on weekends) helps your body get used to your resting pattern. After a while, your body will “anticipate” to go to sleep at a certain time, and you might not even need an alarm clock to get up for work. (You’ll find that your day starts out much better when you wake naturally rather than being jarred awake by an alarm.)

3. Create a contented sleeping environment. It’s highly recommended that your bedroom be quiet and dark. Even the smallest amount bit of sound or luminosity-such as the ticking of a clock or a small night light-can interfere with your sleep, even though the person sleeping may not be conscious of it. Do what you have to: A sleep mask and room darkening blinds will screen out the light; earplugs and “white noise” like a ceiling fan can help with interfering noises. Seventy degrees is the optimal sleeping temperature. Make sure you don’t go above 75 or below 54.

4. Relax. Stress is a real sleep killer. Look for ways to calm your body before bedtime. Read something that is not too heavy, meditate, perform a few gentle stretches, or enjoy an herbal bath.

5. Protect your sleep from the great caffine caper. Caffeine stays in your system longer than you might imagine-up to 8 hours. For a good night’s rest, you should stop caffeine intake at least six hours before you go to sleep. Remember that soda drinks, most teas, and most desserts all contain caffeine.

Nearly all of people who have followed these suggestions immensely improved their sleep quality and therefore their quality of life. Give them a month’s trial and you too will reap the rewards of a peaceful night’s sleep.

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