While adults require between seven and eight hours of sleep a night, many people struggle to get themselves sufficient rest when they get under the covers each evening. Luckily, Neil Feldman, a physician and expert in rest problems at the Sleep Disorder Center at Palms of Pasadena Hospital in St Petersburg, Florida, gave some top tips to Patch.com about how to avoid dreaded conditions such as insomnia. Firstly, according to Mr Feldman, people ought to go to sleep and wake up at the same time every day to establish a routine. The bedroom should, additionally, only be used for sleep as its association with activities such as work can be bad for comfort and relaxation. People should consider meditating or reading before sleep, avoiding more strenuous activities. The bedroom, Dr Feldman continued, needs to be quiet, cool and ideally lack humidity. He added that lights ought to be off, the power of dark shades should be harnessed and all other light sources need to be clamped down on.