After a good night's sleep, you should wake up in the morning feeling refreshed and well rested, and energetic all day. Lack of sleep, or poor sleep quality, can affect memory, alertness, reaction time, productivity, and relationships with others around you. Consider the tips below to improve your quality of sleep.

• Quantity is just as important as quality. Often times it seems like there are not enough hours in the day to accomplish all of the things we have to do. Unfortunately, this sleep deprivation often worsens our sleepiness and disrupts our natural rhythm.
• Keep a sleep routine. Going to sleep and waking up at the same hours every day can greatly improve how your body adjusts and utilizes the sleep that you get. A regular schedule of sleep may lead to feeling more energetic and awake during the day.
• Avoid stimulants. Before going to sleep, avoid stimulants such as caffeine, found in chocolate, and some soft drinks and teas. Also, avoid nicotine as it may lead to withdrawal symptoms during the night.
• Avoid alcohol. Alcohol may halp people fall asleep, but it will cause you to wake up in the night, even if you do not notice or remember it. Alcohol even worsens sleep apnea, and can make snoring even worse.
• Exercise in the afternoon. Exercising in the afternoon may lead to falling asleep faster and sleeping better. Exercising right before bed may negatively affect you if it keeps you awake.
• Take a shower or bath before bed. Taking a hot shower or bath prior to sleeping can relax the muscles and help you to fall asleep easier.
• Give yourself time to relax before bed. Setting aside an hour to unwind before going to bed will set a relaxed mood and enable you to settle down from a fast-paced life and improve your ability to fall asleep.