Sleep is a vital component of a healthy lifestyle . The National Institutes of Health says good sleep improves brain performance and mood and helps reduce the risk of many diseases and disorders , including heart disease and obesity . In fact , sleep is as important for good health as diet and exercise .

Too often people do not get enough sleep or poor quality sleep . Sleep needs change as a person ages , with young children and teens requiring between nine and 10 hours per night . Most adults need at least seven hours each night . According to Dr . Kenneth Wright , Jr ., a sleep researcher at the University of Colorado , a person can make up for a poor night ’ s sleep by sleeping in the next day , but habitual loss of sleep cannot be recuperated in

a weekend .

Men need to focus on sleep to feel their best . These sleep strategies , courtesy of The Centers for Disease Control and Prevention and the NIH , can promote better sleep .

• Be consistent . The body will adapt to a sleeping schedule when you go to bed and wake in the morning at the same time each day . Try not to vary your schedule between weekdays or weekends , or even when on vacation .

• Limit exposure to light at night . The body naturally responds to darkened conditions by stimulating the production of melatonin , which is a hormone that helps regulate the sleep-wake cycle . Too often people keep lights on at night or look at phones or watch television , which can adversely affect melatonin

production and contribute to a poor sleep environment .

• Exercise each day . Aim for daily exercise , which can make it easier to fall asleep at night . Avoid exercise a few hours before bed , however .

• Spend time outside each day . At least 30 minutes of sunlight and fresh air each day can promote a better night ’ s sleep .

• Watch your naps . Naps should be short and taken before mid-afternoon .

• Skip caffeine and alcohol later in a day . Caffeine consumption can impede the ability to fall asleep because it is a stimulant . Although alcohol is a depressant and can make it easy to fall asleep , the sleep that is taking place after consuming alcohol , particularly late at night , will not be quality , restorative sleep .

• Keep meals at night very light . Heavy meals that force the body to spend hours digesting can interrupt sleep onset and quality .

• Maintain a dark , cool and quiet bedroom . A dark , cool and quiet bedroom is a positive sleep environment .

If sleeping habits do not improve after making these changes , individuals should speak with a health care provider to determine if there is an underlying condition that is compromising sleep , such as restless leg syndrome or obstructive sleep apnea . Although sleeping pills can offer relief once in a while , they should not be seen as long-term solutions to sleeping disorders . Doctor can be useful allies in helping individuals get better sleep .