Much like diet and fitness, it’s easy to slack on sleep, especially with the on-the-go lifestyles we lead today. It has been recorded that people need a minimum of 7 to 9 hours of sleep to function efficiently. And the lack of sleep could put you at risk for heart disease, high blood pressure and even diabetes. Not just that, it could even lead to chronic insomnia, depression and kill an individual's sex drive too! So, here’s how you can make the most of your z’s to avoid all that and more.

If you're someone who has trouble falling off to sleep easily, then here's what will work best for you. Download a few sleep apps as they offer the most soulful and soothing music that is designed to help you fall asleep quickly. Go through them and see which app works best for you. Trust us, once you get used to this, you wouldn't want things any other way.

Opt for a face massager for your skin and give your face a mini facial before you go to sleep. It doesn't matter what kind of massager you use, it could be electronic or it could just be one with tools that tighten and firm the skin. This way your skin will end up getting some blood circulation and you'll have no trouble falling asleep.

Use scented candles as they're known to instantly make you feel calmer and more relaxed. Try and opt for scents like lavender, jasmine and sandalwood as they work the best. But you could even opt for other ones if you'd like. You'll end up falling asleep in no time and you're sure to sleep like a baby throughout the night.

Sip on some calming tea like chamomile tea to help make you feel relaxed. It will soothe your mind and make you feel calm and composed. Just make sure you don't end up opting for black tea since it contains caffeine and it will only end up making you more alert than you need to be.

Daylight directly inhibits the release of melatonin in your brain. Melatonin is a natural hormone released in your blood when darkness occurs and helps your body feel less alert, thus making sleep more inviting. Reinforce your room with blinds and dark curtains and make your room really dark before you go to bed.

Guided meditation can help you sleep better. Through guided sleep meditation, your muscles will relax, your breathing will become slow and deep and your common daily thoughts will be replaced with rich, dreamlike imagery. If guided meditation isn’t your thing, then opt for calming music or any sort of music you like.

Trust us when we say that you will feel most relaxed knowing that your bed is facing the door. As human beings, you are evolved to feel safe when you can spot danger early and still have time to run away. That is how the psyche works and it will help you sleep better, all the while feeling safe and protected.

When you sleep, your brain cycles through different stages, each lasting 90 minutes. You will feel most refreshed when you wake at the end of a 90-minute sleep cycle because you will be closest to your normal waking state. So, starting from when you want to wake up, count back in 90-minute intervals to work out when you should fall asleep.

Sleep consultant Julie Mallon says that women are more likely to report sleep-related problems. She said that hormones spike or drop, during the menstrual cycle, during menopause or during or after pregnancy and this can all have negative impacts on a woman's sleep cycle. She also said that women should, “try mind-body therapies such as yoga and breathing techniques” to help rebalance their bodies.