If you still feel tired and unrefreshed, when get up in the morning, you're not alone.

Statistics shows that approximately one-quarter of Americans fail to get good, deep night's sleep.

This means that one in every three adults sleep no more than six hours, instead of needed seven to nine hours.

Actually people are really the only mammals, who intentionally deprive themselves of sufficient sleep.

Some of us lose ability to sleep well because of health issues, like sleep apnea, acid reflux or restless legs syndrome. However the majority of people don't get restful slumber because of poor sleep habits.

It's extremely important to meet your daily need for sleep, as missing out this part of your routine may contribute to accidents and wide variety of chronic conditions, like obesity, depression, heart disease and type 2 diabetes.

Credit: Freepik

Credit: Freepik

The good news is that it's completely possible to improve your night sleep, following these simple steps:

#1. Create sleep-conducive environment – your bedroom should be maximally comfortable for restful sleep. What do you need? Dark, cool and quiet room with comfortable bed, mattress and pillow. Use earplugs, heavy curtains, eye mask and other helpful things to make your sleep environment as relaxing as possible.

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Credit: Freepik

Credit: Freepik

#2. Follow the schedule – try to be consistent in your sleep-awake schedule, even on the weekend. This will help set your “internal clock” to be ready for sleep at a certain time every night. We know that it's difficult, but limiting difference in sleep hours on weekend and weeknights to maximum one hour will help you prevent sleep hangover in the Monday morning.

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Credit: Freepik

Credit: Freepik

#3. Go easy on evening coffee – maybe each of us knows that caffeine, contained in the coffee, tea, chocolate and soda, acts as a stimulant, keeping your nervous system on high alert. Specialists say that its effect continues from four to six hours. So it's worth staying off caffeine intake in the evening.

#4. Limit naps – it may be really hard to stay active during the day, when feel drowsy. While taking 30-minutes nap could help you improve your performance, try to avoid late-day long napping, in order to prevent insomnia at night.

Credit: Freepik

Credit: Freepik

#5. Skip your evening cup – it seems like alcohol can help fall asleep more quickly. But in fact, it shortens deep-sleep stages that leads to tiredness, poor concentration and general weakness.

#6. Avoid blue light before sleep – your mobile phones, laptop, TV and other electronic devices release blue light, which can suppress generation of sleep-hormone melatonin. That's why it might be better to avoid using devices several hours before going to bed.

Credit: Freepik

Credit: Freepik

#7. Prefer light evening meals – it may be hard to fall asleep with empty stomach. But eating heavy meals late in the evening may cause indigestion and disturb your sleep. You'd better snack on dairy or carbs, which can ease your hunger without causing heartburn.

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The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!

Please share this with your friends and family and let us know what you think in the comments below.

Credit: BetterMe