According to the American Sleep Association 50-70 million of American adults experience sleep problems. Few of them have been diagnosed and most people don’t recognize the importance of adequate rest to good health.

Let’s do a quick check:

❓Does it often take you more than 30 minutes to fall asleep at night?
❓Do you wake up frequently during the night—or too early in the morning—and have a hard time going back to sleep?
❓When you wake up, do you feel groggy and lethargic?
❓Do you feel drowsy during the day, particularly during monotonous situations?

If your answered yes to any of these questions ,you may need to pay attention to your sleep problems.

Early detection of sleep disorder can reduce your risk of heart attack, stroke, high blood pressure and many other medical problems. And here are some tips for you to have a good sleep.

Tip 1: Keep in sync with your body’s natural sleep-wake cycle

Try to go to sleep and get up at the same time every day. And be smart about napping. While napping is a good way to make up for lost sleep, if you have trouble falling asleep or staying asleep at night, napping can make things worse. Limit naps to 15 to 20 minutes in the early afternoon.

Tip 2: Control your exposure to light

During the day: Spend more time outside during daylight. Take your work breaks outside in sunlight, exercise outside, or walk your dog during the day instead of at night. Let as much natural light into your home or workspace as possible. 

At night: Avoid bright screens within 1-2 hours of your bedtime.When it’s time to sleep, make sure the room is dark.  Also consider covering up electronics that emit light.

Tip 3: Be smart about what you eat and drink

Your daytime eating habits play a role in how well you sleep, especially in the hours before bedtime. Limit caffeine and nicotine. Avoid alcohol before bed.While a nightcap may help you relax, it interferes with your sleep cycle once you’re out.

Tip 4: Improve your sleep environment

Keep your room dark, cool, and quiet. Keep noise down. Keep your room cool. And make sure your bed is comfortable.