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Sleep is an integral part of getting through the work day without feeling tired. Most adults and teenagers spend a lot time talking about how much sleep they need to get, but oftentimes don’t take their own advice. Many people stay awake into the wee hours of the morning either watching TV or working on the computer and then pay the price the next day when they feel sluggish. The optimal number of hours needed for sleep varies depending on who you talk to: some people can function on 5-6 hours of sleep, while others swear by 10 or more. Most researchers agree that 7-8 good, full hours of rest is enough to get you by. However, if you are struggling to stay awake during the day, here are 10 tips on how to get more rest:

1) Listen to relaxing music/relaxation CDs. Some people find listening to the sound of the forest or the ocean relaxing.

2) Don’t eat snacks with sugars or caffeine.

3) Make sure the bedroom is as close to completely dark as possible.

4) Keep on a regular bedtime schedule, even on weekends.

5) Avoid too much TV right before bed. Watching TV stimulates brain activity and it could be hard to shut down and go to sleep.

6) Read something spiritual or religious to calm your mind.

7) Keep the temperature in the bedroom no higher than 70 degrees. Avoid keeping the room too hot.

8) Put your work away at least one hour (but preferably two or more) before bed. This way, you can unwind and not think about the next work day.

9) Don’t drink any fluids within 2 hours of going to bed. Reduces the chance of getting up to go to the bathroom.

10) Turn the clock around so you don’t constantly look at it during the night.

If you follow even just a few of these steps, it should improve how you function on a daily basis.