Nowadays, most of us suffer from a chronic lack of sleep. Our busy lifestyles not only cut down the time available for sleep, but also cut into the quality of sleep we do get.



Here are five tips to not only fall asleep when you want to, but to stay asleep once you've gotten there. These tips are in no particular order, just try them and see which work best for you.

1. White Noise: Many people find it easier to sleep when there is a dull, low-volume noise in the background. You could play soft and relaxing music, or leave a fan running (blowing away from you when the weather is chilly). Some people have found success playing natural sound effects like rain or a babbling brook.

2. Cool Temperatures: Experts say the optimum temperature for sleep is between 65 and 72 degrees Fahrenheit. Consider using thinner or lighter blankets, but if you like the weight of blankets while you're sleeping, try setting the thermostat lower at night. Turning down the thermostat gives the added bonus of saving energy!

3. Relaxing Routine: Some people find reading before bed help them fall asleep. You could also create rituals like a warm (but not hot) bath or tea (decaffeinated!) a short time before bed. Try any routine which slows you down and gets your mind off the busy day. Another benefit of a routine is how your internal clock learns to sleep on schedule; a routine reminds your body it's time to shut down.

4. Reduce Caffeine: It isn't just a matter of cutting out the caffeine before bed, but it helps to know how late in the day your body can handle such stimulants. Some people can enjoy an afternoon coffee or tea without losing sleep, but others find they should avoid caffeine after noon.

5. Get a Good Pillow: If you find yourself wadding up your pillow to get more comfortable in bed, you probably need a new pillow. Learn to be aware of the effects different pillows have on your sleep. Find your preference (soft, hard, thin, thick, etc.) and stick with it. A contour pillow could have other benefits such as support for your neck and better nighttime breathing.

Ultimately, how you sleep is up to you. Although there may be circumstances trying to steal away your slumber, it is up to you whether you allow them to continue or not. The time spent working to improve your sleep will pay off in the time you gain for rest and rejuvenation, helping you get better results in your business and in your life.