Lack of or poor-quality sleep causes other symptoms that can affect daytime function. You may feel very sleepy and have low energy throughout the day. You may have trouble thinking clearly or staying focused. Or, you might feel depressed or irritable.
Just a few bad habits can affect sleep quality. The National Sleep Foundation lists the following sleep-stealing practices you should avoid:
⊙ Consuming caffeine within six hours before bedtime;
⊙ Drinking alcohol or eating a large meal or snack before bed.
⊙ Insufficient exercise.
⊙ Having a TV or other technology in the bedroom.
⊙ Sleeping late during weekends.
Here is what you can do to sleep better
☛ Try to go to sleep at the same time each night and get up at the same time each morning. Do not take naps after 3 p.m.
☛ Avoid caffeine, nicotine, and alcohol late in the day or at night.
☛ Get regular physical activity. But exercise or physical activity that is done too close to bedtime can make it hard to fall asleep. Make sure you eat dinner at least 2 to 3 hours before bedtime.
☛ Keep your bedroom dark, quiet, and cool. If the light is a problem, try a sleeping mask. If noise is a problem, try earplugs, a fan, or a "white noise" machine to cover up the sounds.
☛ Follow a routine to help relax and wind down before sleep, such as reading a book, listening to music, or taking a bath.
☛ If you can't fall asleep within 20 minutes or don't feel drowsy, get out of bed, and sit in your bedroom or another room. Read or do a quiet activity until you feel sleepy. Then try going back to bed.
☛ If you lay awake worrying about things, try making a to-do list before you go to bed so that you don’t use time in bed for worry.
☛ Use your bed only for sleep and sex.
See your doctor or a sleep specialist if you think that you have insomnia or another sleep problem.