Are you getting enough shut eye? Many of us wake up feeling drowsy, but lack of sleep does more than just make us feel tired. 

According to a study in the Journal of Clinical Sleep Medicine, a lapse in adequate sleep time, at least seven hours a night, can lead to a decreased attention span, depressed feelings and difficulty processing ideas. It can also lead to weight gain and a compromised immune system. There are also financial repercussions of insomnia such as lost productivity, absenteeism, work-related accidents and high health care costs.

Although it seems like so many people struggle with getting restful sleep, insomnia and sleep issues are not normal and they need to be addressed.  Here are five simple techniques that can make a big difference in getting the sleep you need. 


  • 1

    Set a Regular Bedtime

    Going to bed at the same time each night and waking up at the same time every day can help establish sleep patterns. Try to stick to a regimented sleep schedule, even on weekends.

  • 2

    Exercise Regularly

    Many sleep experts believe that exercising in late afternoon may actually help a person sleep. Try not to exercise right before bed as it can boost your energy and make it harder to fall asleep. Finish exercising at least 3 hours before bedtime.

  • 3

    Avoid Stimulants

    Don't drink beverages with caffeine after 4 p.m. Drinking alcohol in the evening can make a person restless and interrupt sleep.

  • 4

    Don't Over-Nap

    Stick to quick 30 minute power-naps. Naps of more than 30 minutes during the day and naps too close to bedtime can make it harder to fall asleep.

  • 5

    Wake Up with a Bright Light in the Morning

    Bright light in the morning signals your body that it's time to wake up. If it's naturally dark in your room, try turning on a light as soon as your alarm goes off.

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