Ladies, here are 5 steps to a better night’s sleep

Shortage of sleep can lead to serious problems. Follow these steps to get the rest you need

Women know how difficult it is to get a good night’s sleep. Perpetually sleep deprived, most women don’t even consider it to be a grave issue anymore. However, shortage of sleep can lead to serious problems.

Getting less than seven to nine hours of sleep every night can increase your chances of health problems like diabetes and heart disease, and can also lead to weight gain.



Here are five simple steps you should follow to ensure you get the rest you need:

1. Turn your bedroom into a sleep sanctuary
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Ban electronic devices like phones, tablets, laptops and TVs from your bedroom for good. The bedroom should be used only for sleep and intimacy. Get rid of everything that could distract you from either of the two.



2. Nap only when necessary:
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A nap in the afternoon can help rejuvenate you after a night of intermittent sleep, but restrict naps to only when you can’t function without them and limit them to 20 to 30 minutes, otherwise naps can disrupt your sleep schedule, affecting your night time sleep.



3. Avoid caffeine in the after noon:
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Have your morning coffee early in the day and steer clear of caffeine in the after noon. It stays in your body for up to twelve hours and can cause sleep disturbances.



4. Exercise early:
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Working out stimulates your body for some time and makes you more alert. Therefore, you should avoid exercising three hours prior to your bedtime. If possible, get done with your workout early in the morning, you'll reap more benefits too.



5. Set a schedule and stick to it:
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Make a bedtime schedule of what time to go to sleep and what time to wake up, and then stick to it – at least on weekdays. This way your body will train itself to feel sleepy at the same time every day.

This article originally appeared on Harvard Health Publications.