The recent sleep recommendations by the National Sleep Foundation (NSF) suggests on average 7 to 9 hours of sleep per night for ages 18 - 64. Unfortunately, a large number of Americans lead life styles that are too busy to meet the NSF suggested guidelines for sleep. Getting quality sleep each night is beneficial for improving one’s overall health. A few simple and easy tips will help you enjoy a relaxing sleep throughout the night. Set a schedule Most people do not have a sleep pattern or follow a specific sleep schedule. They just hit the bed when they feel like it. Over time, this poor habit disturbs the overall quality of one’s sleep as well as the length of sleep. Going to bed at the same time everyday sets your body clock to a pattern. Pick a time to go to bed and stick to that time every night. This will help you set your body clock and enable you to sleep and wake up at the same time every day. Avoid alcohol Doctors strongly advise against the consumption of alcohol before bedtime as it interferes with the quality of sleep. Indulging in a nightcap (an alcoholic beverage that is consumed prior to sleep) is not advisable. To enjoy a sound sleep, cut down or avoid alcoholic beverages at night. If you plan to attend a party or cocktail meeting drink in moderation and allow the effects of alcohol to wear off before you go to sleep. Avoid caffeine Avoid drinking caffeinated beverages such as coffee and tea after 2pm. Limit your intake to a maximum of three cups of coffee per day. Shut down your electronic devices at bedtime Improve your quality of sleep and overall healthy by putting away your smartphone and mobile devices and avoid using the computer or watching TV just before bedtime. Create a bedtime ritual Relax at the end of the day through meditation or with a warm cup of milk just before bedtime. Go to bed listening to the soothing, tranquil music playing on your Bluetooth Sleep Sound Therapy System BST-100, read a book or try some relaxing breathing exercises. Reducing stress will help you to turn your mind off and eliminate any distractions so that you can fall asleep faster and easier. Listen to Nature Sounds Listening to soothing nature sounds or white noise as part of your bed time ritual will help you improve your overall sleep experience. Sound Oasis offers 8 hour long, uninterrupted MP3 tracks of nature sounds that help create a peaceful, all night sleep environment. These nature sounds such as ocean surf, forest rain, Caribbean surf, waterfall etc. help you to relax, block out unwanted sounds and create a soothing sound environment. Use a sleep therapy system or sleep mask to help you sleep Sound Oasis offers various sleep sound therapy systems that help you relax and enjoy sound sleep throughout the night. The S-100 White Noise Machine provides 10 different tones of white noise to help you fall asleep.