According to a study revealed by the National Sleep Foundation, a jarring 60 percent of adults have trouble getting quality sleep on a weekly basis. Plenty of research supports that most people experience some level of insomnia, but without proper action taken, sleep deprivation can cause problems in other areas of a person’s life. Fortunately, getting better sleep is possible with just a few minor changes to your schedule.

The first step to better sleep is creating a consistent bedtime routine that you fall back on daily. It is crucial to signal to your body when it’s bedtime, so simple things such as avoiding the Internet, television or even dimming the lights can help get better quality rest. If you have troubling thoughts or feelings, why not get them out of your system by writing them down? This helps you clear your mind for bedtime.

Make it a point to go to bed at the same time every night. This is regardless of whether it’s a holiday or a weekend. It is important to get eight hours of sleep without it messing up your schedule. This brings up the next point seamlessly!

Make sure to wake up each morning as naturally as you can. Using an alarm clock may seem like a sound idea, but it can actually make you start your day off on the wrong foot.

Your bed should be comfortable and supportive. If you need help choosing a mattress read this guide amd enjoy a better night’s sleep.

Caffeine and alcohol should always be avoided near bedtime. In fact, you shouldn’t have either after 2 PM as it can really mess with your sleep quality.

Lastly, if you feel tired throughout your day, try taking a 20-minute power nap, but nothing longer. A lack of sleep can become serious, so if you don’t feel rested, try going to bed earlier.