Insomnia – a condition that causes problems both with falling asleep and staying asleep – affects millions of people. Since sleep medical professionals point to inadequate sleep as a leading contributing factor to many common diseases, it’s apparent that it’s not just a good idea but vital to slumber well. Fortunately, those same sleep researchers have also revealed the surroundings that affect quality of sleep. Simple lifestyle changes can pay big dividentd when it comes to catching your zzz’s.. B are five tips to explore before you even think about look for a sleeping pill at the pharmacy or ask your doctor for a perscriiption.

1. Invest in a quality mattress. Getting a fulfilling night’s sleep may be as straightforward as purchasing 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. Treat yourself in the very best bed linens you can afford, too. Sheets with at least a 300 thread count are soft and luxurious, and your blankets and comforters should also give you a feeling of being pampered. Some mattress retailers offer free bedding when you buy a new memory foam mattress, but these are usually of a cheaper quality as they are a free add-on for buying the mattress. 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. Be consistent. Going to bed at the same time every night and getting up at the same time every morning (yes, even on weekends) helps your body get used to your resting pattern. Before you know it, your body will “anticipate” to sleeping at a set time, and you may not even need an alarm clock to wake up in the morning. (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 relaxing sleeping environment. It’s highly recommended that your bedroom be quiet and dark. Even the smallest amount bit of sound or light-such as your friendly alarm clock or a light left on outside-can interfere with your sleep, even though the sleeper may not be aware of it. Do what you have to: A sleep mask and room darkening blinds will help to block out the brightness; earplugs and “soothing environmental sounds” like a rotating fan can help with interfering noises. The best temperature for sleeping is 68-72 degrees Fahrenheit. Make sure you don’t go above 75 or below 54.

4. Rest. Stress is a real sleep killer. Look for ways to distress before bedtime. Read something that is not too heavy, practice a simple meditation routine, do a few calm stretches, or enjoy an herbal bath.

5. Watch caffeine intake. Caffeine stays in your system longer than you might realize-up to eight hours. For better rest, you should stop caffeine consumption at least 6 hours before you go to sleep. Remember that soda pop drinks, most teas, and most desserts all contain caffeine.

Nearly all of people who have followed these suggestions immensely enhanced their sleep quality and therefore their quality of life. Give them a month’s trial and see how much better you can feel.