A good quality sleep is not a luxury but an essence to a good living indeed, an 8-hour for adults and 9 hours for children may be impossible for the current lifestyle. Yet, a study by Stanford’s the American Sleep Apnea Association and Sleep Disorders Clinic and Research Center showed that a sleep deprivation causes the same effect as alcohol. Here are some tips from Dr. John W. Shepard Jr. of Mayo Clinic Disorders Center to help you sleep better at night.

1. Strictly keep your routine. Do not oversleep on weekends.

2. Do not eat too much before bedtime. You should at least eat 2 hours or more before going to bed. Avoid tasty or high-fat food as well as alcohol.

3. No coffee or smoking.

4. An afternoon exercise helps you sleep better at night.

5. Keep the room temperature balanced. Wear socks to keep your feet warm.

6. Sleep only at night time. if you must, a 20-minute nap in the affect the body clock.

7. Avoid noises.

8. Choose a comfortable bed that can contain your body weight.

9. Go to bed immediately after a shower. Warm bath makes you feel more relaxed after a long day.

10. Avoid sleeping pills. If you must, consult with the doctor first.