A lot of people are having troubles with lack of sleep, don’t worry, you’re not the only one. As you grow older you’re having more and more responsibilities, especially if you’re a young adult who is trying to balance life between work and friends.

For example, you’re trying to make a strict schedule of going to bed and waking up, but here comes the weekend and your friends are all anxious to hang around with you and stay up late, you can’t refuse and you ruin your schedule, after which all the problems come back. So what can you do to improve your sleep?

First of all, try avoiding caffeine, nicotine, alcohol and all the other substances that will keep you awake. Of course you don’t need to give up on caffeine or cigarettes, this just means you will have to organize your schedule as to when you will drink coffee or smoke cigars. As far as coffee is concerned, you should avoid drinking it 4 to 6 hours before going to bed, and when it comes to cigarettes, just don’t smoke close to bedtime. If you have something important to do, but you can’t keep your focus, refrain from drinking coffee if you’re four to six hours away from sleeping, instead, try a completely harmless, in fact, beneficial supplement for sleeping better: TRYPTOPHAN. It will help you with needed concentration and it will also have many beneficial effects on your brain.

Another thing you can do to help you sleep better is turning your bedroom into a more sleep oriented room. A type of room we’re talking about should be dark, quiet and also with a temperature that isn’t too warm.

If you can’t lower the outside noise you can always use ear plugs. When it comes to darkening the room, heavy curtains or blackout shades will definitely do the trick and as to the temperature, it should be around 60 to 75 degree Fahrenheit.

A common mistake people do when it comes to sleeping is, they try to force it when it’s simply not going to happen. Go to sleep once you’re really tired. Do not try to force your sleep since it will only lead to frustration once you realize you are unable to do so. If you go to bed and you can’t fall asleep within 15 minutes, go out of bed and read something or watch TV. The activity should be relaxing so basically, go read a book or listen to soothing music.

We’re all very time dependent and once we’re unable to fall asleep on predetermined schedule, we usually get very stressful. To avoid this reaction, which will ultimately make you even less sleepy, try avoiding looking at time. Once you go to bed simply turn all the clocks away from you, make them face the opposite direction. Do not try to check the clock for time before you fall asleep because rushing it won’t make any better and also avoid looking at time if you wake up during the night, just try and get back to sleep.