Most of us don’t get enough sleep, especially for people living in the big cities. In our busy schedules, we often cut back our hours of sleep to finish our jobs.

Lack of sufficient sleep causes emotional impairment and difficulty with the mental processing, depression, and mood swings. When you sleep, your brain uses it to process information of that day, and consolidates new memories. It is clear that cutting back your sleep is not the solution for greater productivity.

Do you get enough sleep? Do you feel refreshed when you wake up? Do you need a lot of coffee to get you through the day?

If you don’t get enough sleep, it is the time to fix it. Improve quality and quantity of your sleep. Here are some tips that can help you get better sleep.

Drink a cup of warm milk before bedtime.

Don’t drink too much coffee.

Don’t drink too much alcohol.

Smoking causes sleep troubles. Nicotine making you hard to sleep.

Have sufficient physical exercise, at least half an hour a day. Your brain may feel tired, but your body still needs exercise. Once you get moving, you will feel great.

Keep regular schedule for sleeping.

Avoid shift work.

Keep your room dark during sleep hours.

Don’t let too much noise while you sleeping.

Improve the quality of your bedroom. What about your room temperature and ventilation? You may need to move your television set from your bedroom. Make some minor changes to your bedroom. Look around what may be disrupting your sleep. Is your bed large enough? You should have enough room to turn and stretch in bed. What about your mattress, pillows and bedding? Try different levels of mattress firmness that will make you more comfortable. Or you may consider electric beds. Try different types of pillows. You may consider breathable cotton sheets.