Sleep deprivation is one of the most frustrating and prevalent health problems working folk experience. Not only does it keep you tired and irritable during the workweek, but it can cause you to sleep during hours you’d use for hobbies on weekends. Without a proper sleep schedule, your work-life balance can be thrown into complete turmoil. Thankfully, there are proven ways to help you cut down on sleep deprivation, and find the right path to a solid night’s rest. To assist you on your journey, here are seven of the best solutions to sleep deprivation:

1. Boost Your Daily Activity

If you’re suffering from sleep deprivation, one way to ensure your body craves deeper sleep is to use it more intensely. Activity that uses up calories and gets your heart pumping is perfect for getting your body ripe and ready for a long night’s rest. Physical activity is key to a happy, healthy life after all. Just make sure you avoid working out too close to bedtime, as this can make your body too stimulated during the hours where you’re trying to get some rest.

2. Cut Your Exposure to Bright Lights

Bright lights have a significant effect on your body’s circadian rhythms, which are directly tied to your body’s understanding of day and night cycles. To prevent your mind from thinking it’s daytime late at night, avoiding bright lights and screens for at least an hour before bedtime is highly recommended. It will allow you to regulate your mind and body in a way that will keep your sleep schedule much more consistent.

3. Avoid Noisy Distractions

Everyone knows how frustrating it can be to hear distracting, upsetting noises as you’re trying to fall asleep. Your body reacts to unexpected sounds by becoming alert, and this alertness will release adrenaline that will prevent your body from sleeping effectively. Finding some white noise to fill your sleeping space, however, will boost your body’s ability to relax and sleep peacefully.

4. Work on Your Posture

Various sleeping positions have significantly different effects on how your body can sleep. For most people, sleeping on your back is suggested, but for others, sleeping on your side is key to keeping comfortable. However, when you’re not sleeping, your posture actually has a major effect on your body’s central nervous system and can cause long-lasting effects that may mess with your ability to sleep. Keeping a proper, healthy posture throughout the day, and avoiding sitting still for overly-extended periods become crucial for making the final hours of your day restful.

5. Cut Down on Your Caffeine Intake

Caffeine is a staple of most working peoples’ daily grind. The energizing chemical helps you concentrate and gives you a massive boost of energy, but also comes with the drawback of inducing withdrawals if you consume it too much and too often. Even more bothersome, however, is the way it can keep your mind active even when it should be resting. To avoid caffeine keeping you up all night long, it’s important to put down your coffee cup at least six hours before you go to sleep.

6. Consider a CPAP Machine

Not all sleeping disruptions are caused by daily activities or excessive caffeine intake. Some medical problems can cause frequent sleeping problems. From anxiety to sleep apnea, some afflictions can even cause you to damage your body and mind while you fight to fall asleep. Especially if you’re finding yourself jolting awake at night and struggling to breathe, you need to seek out medical attention and a sleep apnea test ASAP. Doing so can help you remain healthy and get you on the right path to finally having a solid night’s rest every night. There are ongoing lawsuits associated with faulty CPAP machines. So, do your research before choosing your machine.

7. When You Rest, Rest a LOT

Finally, when you do find yourself able to sleep, make sure you’re getting the right amount of sleep, and doing so in a consistent way as possible. Eight hours a night is recommended and giving yourself a solid hour before and after you wake up can significantly increase your mood. If you follow this step, your energy levels will be dramatically increased, allowing your day-to-day life to be much more satisfying.

Sleeping Well is Crucial to a Happy Life

Forget productivity, and focus simply on yourself for a moment. With more sleep and a consistent sleep schedule, you’ll be given that all-important boost to the quality of life that you deserve. By following these seven steps, you’ll be able to ensure a solid night’s rest every night and a more fulfilling day as well. Soon you’ll have your work-life-sleep balance in a state that your friends and co-workers will be envious of.