It is estimated that 50 to 70 million adults in the United States suffer from a sleep disorder. Over 30 percent of Americans report unintentionally falling asleep during the day at least once in the previous 30 days. Nearly five percent reported falling asleep while driving in the preceding month. That last one is a scary stat.

Adults should be getting seven to nine hours of quality sleep every night. Even if you eat well and get plenty of exercise, a lack of sleep can undermine your efforts. Short-term problems that arise when you don’t get enough sleep include lack of alertness, impaired memory and moodiness. Chronic sleep deprivation can lead to some pretty serious health problems including high blood pressure and diabetes.

Getting a good night’s sleep might seem impossible at times, especially when you are staring at the clock at 3 am, but you have more control over the quality of sleep you get than you probably realize. Ameriden, your source for men’s health supplements, offers tips to get a good night’s sleep.

Skip the Caffeine

It is important that you reduce, if not eliminate, caffeine in your diet if you have problems sleeping at night. You should at least stay away from it five to six hours before you go to bed. Do this for a few days and you will notice a huge difference in how fast you fall asleep.

Cut Out Alcohol

Alcohol is falsely seductive. Many people rely on having a glass of wine or other nightcaps to help them get to sleep at night. And there is no question about it, it does help. However, alcohol also alters your sleep pattern and the quality of sleep you get.

Skip the Smokes

Nicotine is a stimulant and can disrupt your sleep. You are aware of a thousand reasons to quit smoking, this makes that one thousand and one reasons to quit.

Change Eating Schedule

There is a scientific reason why you desire a nap after your Thanksgiving Day meal. But in reality, a heavy meal right before bedtime is not good for your sleep pattern.

Eat lightly before you go to bed and avoid foods that might make you gassy or otherwise cause stomach issues.

Skip Naps

A quick afternoon nap might sound great, but midday naps can cause sleep problems at night. If you just have to take a nap, keep it short and sweet, 10 to 20 minutes is just fine.

Workout

A good workout every day will help you sleep better. Not only does exercise help with anxiety and depression, both of which hamper sleep, it also strengthens circadian rhythms that boost sleep.

Put Your Phone Down

Reading before bed is fine, just don't do it on a tablet or other device that emits light. Studies have shown that people who use their electronic devices before bed take longer to fall asleep.

Shhhhhhhh

If you live in a house where other people are up later than you making noise, or if you live close to a busy street with traffic noise, you might find it difficult to sleep at night.

If you can’t control the noise levels in and around your home, a white noise machine can help.

Keep It Cool

You should keep your bedroom at a very cool temperature, it will help you sleep better.

Clean Your Room

People tend to relax better in a bedroom that isn't messy and cluttered. There is one survey that found people who make their beds in the morning are nearly 20 percent more likely to get a good night’s sleep.

Stick to a Schedule

It helps if you go to bed and get up at the same times every day. This means the weekends as well. While you have the opportunity to sleep in on Saturdays and Sundays, it can disrupt your sleep schedule.

Establish a Ritual

You should establish a ritual that signals your body it is time to unwind and get ready for sleep. Keep in mind that this ritual should not involve your iPhone, laptop or television. You could read a book, listen to a book, listen to soothing music or drink herbal tea.

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