Seniors should be getting at least seven to eight hours of sleep every night.

Even though getting a full night of sleep is important, it means nothing if the quality is poor. According to the National Heart, Lung and Blood Institute, the condition of your rest has an impact on your mental and physical health, as well as overall outlook on life.

After waking from a night of tossing and turning, you'll notice a difference in the way you think, react and go about the day. Poor sleep quality may even raise your risk for developing chronic conditions like heart and kidney disease, high blood pressure, diabetes and even stroke. 

But have you ever considered the potential root of the problem? Maybe you're not preparing yourself for a quality rest. There are a number of techniques you can practice to improve the odds of waking up feeling restored. Here are a few:

1. Stick to a regular sleep schedule
By going to bed and waking up at the same time every day, you're setting your body up for success. Keeping your circadian rhythm, or internal alarm clock, on track is key for quality sleep, according to the National Sleep Foundation. This is especially important on the weekends - you may be inclined to sleep in, but that will only make waking up on Monday morning more difficult.

2. Stop tossing and turning
Tossing and turning in bed will get you nowhere - how can you fall asleep when you're feeling restless? And staring at the clock is just as bad. It increases cortisol - the stress hormone - in your body, which makes it just as difficult to fall asleep and get quality rest. If you're too anxious and can't stop moving around, get up and do something that'll use up your energy. You can take care of a chore or do something that puts you at ease, like reading a chapter of a book or knitting.

Get out of bed and do something that relaxes you, such as knitting.

3.  Set the right tone in the bedroom
Your sleeping environment has a large impact on your quality of rest. The Division of Medicine at Harvard Medical School recommended creating a sleep-inducing space by keeping the room quiet, dark and cool. If you lie down before the sun sets, consider investing in heavy blackout curtains for an artificial nighttime feel. You can use earplugs to eliminate the noise that's keeping you from falling asleep. And the room should be set to a comfortable temperature - between 60 and 70 degrees is key.

The bedroom should be nothing more than your place for relaxation. That means keeping the computer, television and other distracting items elsewhere. 

4. Leave your smartphone or tablet out of the equation
Many people bring their smartphones or tablets to bed to keep them company until they start to doze off, but it could be negatively affecting their quality of sleep. A study by the Brigham and Women's Hospital in Boston found that using your mobile devices before rest can disrupt your circadian rhythm and mess with your overall quality of sleep. If you have to bring your devices in your bedroom, set them to "sleep mode" and keep them face down on your nightstand. Your mobile electronics should always be kept out of the bedtime equation to prepare for a satisfying slumber. 

Source: Sunrise Senior Living