Lack of sleep interferes with everything in your life--from weight management to making sound decisions. A combination of factors, including illness, financial concerns, job layoffs or cutbacks and other worrisome responsibilities, may be causing insomnia or poor quality sleep, according to the Mayo Clinic. Lack of sleep may compound the problems or might even contribute to other health-related issues. According to "Tips for Getting Better Sleep," an article from the nonprofit Helpguide.org, most adults need approximately seven to eight hours of sleep per night.
Schedule
Establish a bedtime and waking schedule and stick with it, even on weekends when you don't have to go to work. According to Sleepdex.org, changing your sleeping habits will reset your sleep cycle.
Environment
Your sleep environment plays a large part in the quality of your slumber. Your bed needs to be large enough and provide adequate support to sleep comfortably. Choose a pillow for your sleeping style--thicker for a side sleeper and thinner for a back sleeper.
Eliminate as much noise as possible. If there is noise you can't control, use earplugs and a soothing sound from a fan or "white noise" machine. Darken your room during the time you sleep by closing shades or wearing an eye mask if necessary.
Keep the temperature in your sleeping area moderate. According to Gretchin Rubin in "16 Tips for Getting Good Sleep," an article on the Huffington Post website, you should keep your bedroom slightly chilly.
Avoid doing anything stressful or working in your bedroom. The association may hinder sleep. Sleepdex.org recommends only using your bedroom for sleeping and sex, so you should remove the computer, TV and phone from the room.
Caffeine, Alcohol and Nicotine
Caffeine and nicotine are both stimulants that can prevent sleep. Although alcohol may make you sleepy, it interferes with your sleep cycle and may actually hinder your sleep.
Food and Drink
Avoid eating heavy meals in the evening because they may cause heartburn or indigestion that can keep you awake. Hunger may also prevent sleep, so if you must eat something, have a light snack before bedtime. Try not to drink anything before bedtime, or you may have to get up to go to the bathroom.
Fitness
Get involved in a fitness program. A regular aerobic exercise routine will help you sleep better at night. Avoid working out within three hours before bedtime, or your body may be too stimulated to sleep. If possible, exercise in the morning or right after you get off work.
Routine
Establish a peaceful bedtime routine that you can do every night before turning off the light. It will help get your mind off whatever stress you may have experienced during the day. Some helpful routines may include light reading, listening to relaxing music or a quiet hobby. Avoid napping. This may give you a boost in the afternoon, but it may also prevent you from being tired enough to fall asleep at night.
Medication
Some medications have side effects that may prevent sound sleep. If you are on medications for any other health issues, discuss them with your doctor to see if you can make changes. Avoid using sleeping pills, but if they are necessary, use them only as a last resort, because they may be addictive.
