1. What we're facing?
   1. Struggle to get enough sleep
   2. But is the sleep we get any good?
      1. It's important to get enough sleep
      2. Better sleep is a greater ally than more hours of sleep
   3. Have a hard time getting enough sleep in the first place
      1. Make sure we're on the same page from the start
      2. Know how much sleep is right for you to begin with
      3. Each of us needs a different amount of sleep to be productive
      4. The whole "8 hours" thing is more than a guideline than a rule
2. Why better sleep is more important than more sleep?
   1. Dangers of too little sleep
   2. Also, too much sleep is a problem too
   3. Journal of Psychosomatic Reasearch, concluded that "quality is more important than quantity"
3. The keys to better, quality sleep
   1. Preparation
      1. Exercise regularly
         1. Morning or afternoon exercise
         2. Not to exercise right before bed
      2. Set a kinder, gentler alarm
         1. Ditch your incredibly loud, annoying alarm clock
         2. Try something new
            1. Grab an alarm clock app that will wake up you to music or soothing sounds
            2. Try a wake-up light that slowly rises the light level in the room
      3. Ditch the alcohol, cut out the caffeine, and watch the cigarettes
      4. Cut back on screen time
      5. Meditate before bed
      6. Improve your evening ritual
   2. Environment
      1. Make sure your bed is actually comfortable
      2. Adjust the temperature
      3. Filter out the light
      4. Cut out the distractions
   3. Timing
      1. Go to sleep at the same time every day
      2. Wake up at the same time every day
4. Get help from the experts
   1. Having trouble getting quality sleep
   2. Don't feel rested even if you sleep for long periods
   3. Chronic insomnia
   4. Sleep apnea
   5. Some other undiagnosed condition
   6. submit a sleep test
   7. follow the professionals or these tips
   8. Talk to your doctor