In the fast-paced lifestyle of the 21st century, it is not surprising that sleep disorders are on the rise. There's just a lot that needs to be done in our daily lives, career, studies, kids, the car that broke down, meetings, the outdoor hike... just thinking about it keeps you up all night.

But getting yourself sleep-deprived just won't do. If you do, your career will be long gone before you know it, you'll see D's - nope, not the bra size - D's on your paper, you'll be short-tempered with your kids, you'll never figure out how to change your tires, you'll be having a heatstroke after a mile hike, and oh! You just missed your meeting!

Sleep deprivation does that and more. And there's just no way you're going to let that happen to you. Here are ways to achieve better sleep without compromising your daytime activities:

1. Develop good sleeping habits!

* Create a sleeping environment that is conducive for sleeping. Make sure your bedroom is dark, quiet, clean and well-ventilated, and a bed with comfortable mattress, linens and pillows.

* Avoid eating and doing other activities like eating, working, working out, listening to the radio and watching TV inside your bedroom. It should be for sleeping and sexual activities exclusively.

* Establish a regular sleep/wake cycle. Going to bed at the same time each night and getting up at the same time each morning does the trick. Or when you are on shifting work schedules, sleep with minimal light and expose yourself to bright light when you wake up. Avoiding daytime naps will also help you establish your sleeping routine.

* Do not stay in the bedroom if you are not yet sleepy. Get out of bed and do something relaxing like listening to soft, mellow music or hypnosis CDs or reading a non-stimulating book. Don't stay in bed tossing and turning or worrying when you're going to be able to sleep. It's best to develop a bedtime routine such as hot baths and body massages before climbing to bed.

2. Watch what you eat!

* Finish dinner two to three hours before bedtime.

* A light snack of bread, crackers, cheese or milk before bedtime may be helpful. An empty stomach can keep you from sleeping, but heavy meals should be avoided as well.

* Spicy foods as well as sweets also interfere with sleep.

* Try not to drink anything at least an hour before bedtime to avoid having to get up at night to go to the bathroom.

* Getting yourself a cup of lavender tea to help you relax, or a glass of tart cherry juice which naturally contains melatonin, a substance that helps promote sleep, may also be helpful.

3. Stay away from stimulants!

* Caffeine-containing products such as most teas, coffee, colas, chocolates and chocolate-containing foods should be avoided. They'll keep you up all night.

* Smoking may be relaxing but it will you cause to wake up constantly all throughout the night causing disrupted sleep. Avoid smoking too close to bedtime.

* Alcohol may make you drowsy but don't be fooled. As the alcohol levels in body drops, so does its depressant effects. It can cause you to have nightmares and constant wakefulness. It can also make the apnea worse if you have it.

4. Exercise regularly! (It's best to do it in the daytime or at least three hours before bedtime.)

You see, achieving better sleep isn't that hard. You won't have to resort to sleeping pills and other drastic methods to conk you out. Just follow the guidelines above and you'll be off to dreamland in no time. Now, you won't have to miss your meetings and your outdoor activities and will be able to spend more time bonding with your spouse and kids instead of bickering.

Enjoy life to the fullest! Don't let sleeplessness get in the way. Remember, a good sleep promotes a better quality of life.