Do you sleep through the night? Parents of small children and babies usually don't, but it may come as a surprise that many adults who don't have the distraction of children don't either. Night waking can be frustrating because though many people have an easy time falling asleep, they have a difficult time staying asleep. Once awake, the stress of trying to get back to dreamland can make it that much harder to do.

Getting a good night's sleep depends on many factors. Circadian rhythym, sleep amount, and sleep hygiene all contribute to healthy nighttime habits. Put the pieces in place, and get a better night's rest. Eventually you may discover that you don't need as much sleep as you thought and get an extra waking hour or two per day to do with as you please.

Here are 5 tips on getting a good night's sleep to start you on the path to a healthier way of life:

1. Your bed should only be used for sleep and sex. Watching TV and using the laptop shouldn't be associated with falling asleep. Avoid these things before bedtime.

2. Consider the things that are around your bed at night. Alarm clocks, spouses, blankets, bathroom lights, kids, and pets can contribute to a miserable and restless night. Move or cover the things that produce light or noise. Put a towel over your alarm clock display, relegate the snoring spouse to the guest bedroom or the couch, and arrange the temperature and blankets so that you are comfortable - not too hot and not too cold.

3. Taking a siesta during the day? Try to cut it back to a 15-25 minute power nap or eliminate it completely. A long nap can throw off your bedtime significantly, and can actually make you feel more tired.

4. Stimulants such as nicotine and caffeine can affect the quality of your sleep. It's best if you don't use either, but if you can't resist that morning cup of coffee, avoid having one in the afternoon. Depressants such as alcohol are a disadvantage because they don't help you remain asleep. As much as possible stay away from all of these things for a better quality sleep.

5. Having a light snack before bedtime can help you stay asleep. Try protein rich foods such as nuts, turkey, or ice cream. Or have a mug of chamomile tea - it has a calming effect and goes a long way towards relaxing you before bedtime.

Most adults need between 7-8 hours per night of quality sleep, and getting a good night's sleep helps contribute to a healthier lifestyle. Slowly introduce these tips into your life and soon you'll start waking naturally, ready for the day ahead.