Are you getting the required amount of sleep? Did you know lack of quality bedtime can lead to many health problems? 

Studies suggest that adults need a minimum of 7-9 hours of quality sleep to maintain good health. However, 35.2% of Americans sleep for less than 7 hours. 

If you also feel the need to improve your sleep schedule, you’re on the right page. This article mentions some suggestions to help you get adequate sleep with your busy routine. 

Why should you get more sleep?

Sleep destitution can put your health at risk. There is not one but various reasons for you to consider having sufficient sleep every night. Receiving a good night’s sleep can promote the following: 

  • Helps increase concentration
  • Maintain hormonal balance 
  • Maximize your athletic performance 
  • It supports a healthy immune system 
  • Reduced inflammation and more

There are endless benefits to sleeping well. It gradually works on many underlying issues. So, the next time you think of missing your sleep, remember that; you’re putting yourself at risk. 

Handy Tips for improving the sleep schedule 

  • Rule out any underlying health conditions

Many people suffer from underlying health issues due to lack of sleep. First, you’ve to rule out those problems. Visit your physician and discuss the symptoms you have. It could be anything from tiredness to a reduction in personal desires. Your doctor will help diagnose the issues and start the proper treatment for them. 

For instance, many men suffer from low testosterone levels due to a lack of sleep. Thus, they end up getting a TRT to treat this issue. TRT benefits them to further work on their health and improve sleep schedules. Likewise, many people have sleep disorders, such as sleep apnea. So, it is better to tap the underlying issues before beginning your journey to better sleep. 

  • Include exercise in your routine

Exercise can not only help improve your health but also improve your sleep. You should include half an hour of exercise or more in your daily schedule to reduce insomnia symptoms and other sleep disorders. 

Workouts stimulate your mind and body; thus, it gets alert. As a result, you have problems sleeping. Therefore, it is best to avoid physical activities right before bedtime. Studies show that people with severe insomnia benefit more from the workout than from drugs. It increases the sleep time by 18% and halves the fall asleep time. 

  • Optimize your sleeping area

Your spelling area plays a significant role in getting a good night’s sleep. The bedroom environment includes furniture, noise, lights, bed arrangement, and cleanliness. It would help if you worked on minimizing the external noise by installing soundproof windows and drapes in your bedroom.

Next, ensure that the room has relaxing lighting that is not too bright. Check the furniture arrangement is correct and that the bedding makes you comfortable. You may also want to light scented candles or diffusers to spread relaxing fragrances in the room. 

  • Stay consistent 

Irregular sleep cycles affect your body’s circadian rhythm, leading to sleep disorders and hormonal imbalance. So, when you challenge yourself to improve the sleep cycle, the main thing is to wake up and sleep at a similar time every day. It helps to align your brain according to the time. The body’s clock naturally begins to feel sleepy at that time. Likewise, you will notice that you do not need an alarm clock to wake up. Understand that consistency is the key to succeeding in any project.

  • Destress yourself before bed 

Stress and anxiety are one of the primary reasons that people have problems sleeping or have disrupted sleep. Therefore, it is essential for you to destress before you go to bed. Relaxing activities can vary from person to person. While some people like to indulge in small dance activities, others may want to get a hot water shower. Whether you enjoy reading, painting, or working out, ensure you do it daily. 

  • Avoid using digital devices before bed

Our body has a hormone called melatonin, responsible for maintaining our sleep cycle. It signals our brain to sleep when it feels darkness. Exposure to any light slows down the sleeping process; instead keeps the body awake. 

Therefore, you should avoid using any digital devices such as tablets, smartphones, or TV before going to bed. It helps your mind relax and fall asleep quickly. 


Lack of sleep is directly linked to obesity and type 2 diabetes. The earlier you work on your sleep patterns and improve sleep quality, the better it is for your health. You may want to try professional help for dealing with this issue. However, neglecting it can lead to your primary medical conditions.