Sleep is meant to be restful and rejuvenating. For some, it can be a really frustrating experience. Not getting enough sleep can lead to health problems, as well as, leave you feeling cranky.

We all require a different amount of sleep, but it is said that about 7-8 hours (with few interruptions) is ideal.

If you’re not getting enough sleep or quality sleep, then I suggest trying out the following tips:

• Set the mood
• Get rid of distractions
• Create a routine
• Avoid snacking
• Reduce caffeine intake
• Limit alcohol consumption
• Exercise

Set the Mood

Create a relaxing vibe in your bedroom. If you’re like me and need a bit of white noise when you sleep, I suggest getting a sound machine or a fan. Try setting a restful mood with dim lighting in your bedroom, curtains or blinds to keep out light, and clean, comfy bedding.

Get Rid of Distractions

If possible, try to avoid having any distractions in your bedroom. I suggest not working in your bedroom or from your bed as much as possible. If you do work from your bedroom, try to store your work stuff in a place that can’t be easily seen.

Keep any bills or paperwork outside of your bedroom. I also suggest limiting screen time before bedtime.

Create a Routine

It helps if you stick to a regular bedtime and sleep routine. I usually start preparing to go to sleep about 30 minutes before my usual bedtime. I spend time winding down by meditating or stretching, and I do my nightly skincare routine. Some people also find reading or journaling a bit before sleeping helps, as well.

Avoid Snacking

Okay, that is a bit dramatic. I really mean to avoid snacking or eating about 3-4 hours before you sleep. Completely understandable if that’s not possible to do sometimes, but try not to make it a habit. When I stopped eating so close to bedtime, I noticed that I slept better throughout the night.

Reduce Caffeine Intake

I used to drink coffee like I was being paid to do so. Every morning after drinking coffee, I would feel energized, but also anxious and distracted. I later found out that my morning coffee wasn’t just affecting my morning, but it was also affecting my sleep.

According to WebMD, it can take over 10 hours for caffeine to be out of your bloodstream. Remember to keep your bedtime in mind before having a late afternoon cup of joe.

Limit Alcohol Consumption

Alcohol can disrupt your sleep. According to the Sleep Foundation, alcohol consumption can reduce REM (rapid eye movement) sleep. Although alcohol might get you to sleep earlier or fall asleep faster, your sleep cycle might be disrupted through the night. With your sleep cycle disrupted, it might cause you to have less deep sleep or experience interrupted sleep.

Exercise

Exercising has a variety of benefits, and one of them happens to be improving sleep quality. Moderate to vigorous exercise can make it so that your body feels tired and wants to sleep. Exercise can also help with your mental health which can in turn better your sleep.