A sleep deficit affects everything from our ability to pay attention and staying alert to our mood throughout the day. Lack of sleep can lead to emotional troubles such as anxiety and depression.

According to a National Sleep Foundation Sleep in America poll, more than 25% of high school students fall asleep in class, and experts have tied lost sleep to poorer grades. It is also linked to obesity, a variety of medical conditions, poor work performance and accidents.

If you have difficulty falling or staying asleep you might consider getting a sleep test at sleep clinic or, with new technology you could eligible to do the sleep study at home. If you find you have a problem like sleep apnea it can be treated.

We have five easy tips for better sleep that to keep you healthy and feeling great.

  • 1

    Set a Regular Bedtime

    Going to bed at the same time each night and waking up at the same time every day can help establish sleep patterns. Try to stick to a regimented sleep schedule, even on weekends.

  • 2

    Exercise Regularly

    Many sleep experts believe that exercising in late afternoon may actually help a person sleep. Try not to exercise right before bed as it can boost your energy and make it harder to fall asleep. Finish exercising at least 3 hours before bedtime.

  • 3

    Avoid Stimulants

    Don't drink beverages with caffeine after 4 p.m. Drinking alcohol in the evening can make a person restless and interrupt sleep.

  • 4

    Don't Over-Nap

    Stick to quick 30 minute power-naps. Naps of more than 30 minutes during the day and naps too close to bedtime can make it harder to fall asleep.

  • 5

    Wake Up with a Bright Light in the Morning

    Bright light in the morning signals your body that it's time to wake up. If it's naturally dark in your room, try turning on a light as soon as your alarm goes off.

  • 6

    Avoid Devices at Night

    Looking at your tablet or cell phone can actually stimulate your mind.  The blue light from devices tells your brain it is time to stay awake.  Leave the cell phone behind or at least change the setting to diminish the blue light.