According to the Centers for Disease Control and Prevention (CDC), up to 70 million people in the United States suffer from a sleep disorder. Insufficient sleep can lead to a number of serious problems including vehicle accidents, industrial accidents and occupational errors. Some of the most common sleep disorders include: insomnia, sleep apnea, and restless leg syndrome. If you and your family want to overcome these sleep issues, there are things you can to rest your routine to aid better sleep.

Get to Bed Early

When you’re feeling tired, don’t force yourself to stay awake. Getting to bed at a reasonable time on a regular basis will help to improve your quality of sleep and avoid insomnia. Just as important is a consistent rising time; this will help you maintain a healthy sleep routine.

Put Quality above Quantity

Although many health experts recommend eight hours sleep each night for adults, this may not always be possible, particularly if you suffer from chronic pain or issues with continence. Difficulty falling asleep and problems staying asleep can actually prevent your brain-saving your memories from the previous day.

Avoid Caffeine

Try not to give in to the temptation to drink coffee or other caffeinated beverages at night or in the early evening. The best time to start cutting back is around 3 pm in the afternoon. This will allow plenty of time for the caffeine to get out of your system.

Ditch the Technology

If you want a restful night’s sleep, avoid watching television in bed at night, this will only stimulate your brain and make it harder for you to all asleep. Put your phone in airplane mode so that you won’t be disturbed by late-night calls. This will still allow you to make emergency calls in needed.

Make the Most of Power Naps

If you need to re-charge in hurry, put down your coffee and take a power nap instead. The best time to take one is straight after lunch. If you can grab a 20-minute power nap, this will help to enhance your motor learning skills and increase your alertness. If you have the time to nap for 30-60 minutes, you can reap the benefits of improved creativity, better decision-making skills and increased memory skills. If you decide to take a power nap and you’re worried that you’ll oversleep, use this alarm clock app by Apalon Apps.

Foods that Help you Get your Zzzs

If you want a pre-bedtime snack that will help regulate your sleep cycle, there are some good foods to choose, such as: walnuts, bananas, oatmeal, oily fish cherry juice and honey.

Don’t forget, eat your last meal at last to hours before you hit the hay so that you will have time to digest your food and avoid the discomfort of acid reflux. And remember to set the alarm, you might sleep so well that you’ll need a little help waking up.

Lucy Burns writes about family life and parenting. She is a stay-at-home Mommy raising 3 young kids with plans to return to work when the kids are older and need her less.