Insomnia – a condition that causes problems both with falling asleep and staying asleep – affects millions of people. Since sleep medical professionals indicate insufficient sleep as a leading contributing factor to many common diseases, it’s evident that it’s not just a good idea but crucial to slumber well. Fortunately, those same sleep medical professionals have also exposed the conditions that determine our quality of sleep. Simple lifestyle adjustments can have you sleeping like a baby in no time. 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 enjoyable night’s sleep may be as easy as getting a new sleeping surface. Due to the plush support and unique feature of contouring every curve of the body, many people find memory foam mattresses allow them to fully relax at night. Pamper yourself in the very best bed linens you can afford, too. Sheets with at least a 300 thread count are smooth and luxurious, and your blankets and comforters should provide the same feeling. Some mattress suppliers give away bonus sheets or comforters when you buy a new memory foam mattress, but these are normally of a cheaper quality as they are a free bonus. If you want quality, you most likely will have to pay for it.. 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 and waking up at a set time everyday (yup, weekends too) helps your body get used to your sleeping pattern. After a while, it will “expect” to sleeping at a set time, and you possibly will 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. Experts recommend that your bedroom should be quiet and dark. Even the smallest bit of clatter or luminosity-such as your friendly alarm clock or a small night light-can disrupt sleep, even though the sleeper 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 “soothing environmental sounds” like a rotating fan can help with disturbing noises. Seventy degrees is the optimal sleeping temperature. Make sure you don’t go above 75 or below 54.

4. Lighten up. Stress wreaks havoc on sleep. Find a way to relax prior to going to sleep. Do a bit of light reading, meditate, perform various gentle stretches, or take a warm bath.

5. Watch caffeine intake. Caffeine stays in your system longer than you might think-up to 8 hours. For better sleep, you should discontinue caffeine intake at least 6 hours before you go to sleep. Remember that cola drinks, most teas, and most desserts all contain enough caffine to interfere with your sleep.

Most people who have followed this advice 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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