Did you get at least seven hours of top quality sleep last night? If your response is no, you’re not alone. According to one nationwide survey, 30 percent of folks polled get 6 hrs or less of sleep.

The Centers for Disease Control and Prevention (CDC) recently announced that a lack of sleep is a public health concern. This is because a lack of sleep increases disease and lowers quality of life.

To fix sleep challenges, follow these steps…

 1. Get outside more.

One sleep deficiency study discovered that the more “fresh air” someone gets, the more likely they were to report a good night’s sleep. So spend a long time each weekend in your city’s parks or walk in your neighborhood after dinner. It’s much better than spending hours in front of the TV. The fresh air will improve your rest even if you’re only able to get outside a few times every week.

Also, being outside in all-natural sunlight is ideal. So many of us spend most of our days confined in windowless offices. Exposure to sunshine is needed to establish as well as keep a normal circadian rhythm.

2. Establish a regular routine.

Spontaneity can be exciting, but it’s not a ideal for rest. Scientists have determined that maintaining consistent habits — from when you get up, to when you work out — substantially affect one’s ability to rest. They believe that adhering to a regimen can program your body’s biological rhythms and better sleep is a natural outcome of this “programming”.

3. Make time for exercise.

It doesn’t matter what time you choose to work out. In fact even a vigorous workout right before bed is beneficial. Regardless of when the workout occurs, 97% of folks report significantly better sleep on the days they exercise.