Studies have shown that 74 percent of adults report experiencing some type of sleeping issue on a regular basis. Many of the issues are not due to staying up too late, but rather the inability to fall asleep or stay asleep. Invest in quality sleep by making a few lifestyle modifications.

Exercise helps the body to express pent-up energy in the muscles and nerves. The body is meant to move and work during the day and rest at night. Raising the core temperature will allow the body to cool down at night, signaling the time for sleep. Consistent, moderate exercise improves the quality of the deep sleep stage, allowing for longer periods of sleep.

Stop drinking caffeine after mid-afternoon. Caffeinated beverages have little effect on energy levels in the afternoon, but can continue to keep muscles and nerves active for several hours. Soda and coffee can disrupt sleep if ingested six hours or more before bedtime. In addition, avoid drinking alcohol before bedtime. Alcoholic beverages affect the deep sleep and REM stages, where most of the restorative action takes place.

Natural sleep aids, such as valerian root and chamomile, help relax muscles and reduce stress. These can be used as directed to help fall asleep without the risk of dependency. They do not typically have after-effects the next morning and often work better than chemical aids. Most natural sleep aids can be found in pill form, while some are available in things such as tea.

Lack of quality sleep causes mood swings, drowsiness, and decreased brain function. It may even cause serious medical problems, such as diabetes, weight gain, heart disease, and depression. Making a few adjustments to allow for more hours and better quality can make a big difference in lifestyle.

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