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Great Tips To Help You Sleep Better

The quality and quantity of your sleep can make all the difference in how productive you'll be the next day.

Maintain a regular bed and wake time schedule, including weekends.
Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.
Create a sleep-conducive environment that is dark, quiet, comfortable and cool.
Sleep on a comfortable mattress and pillows.
Use your bedroom only for sleep and sex. It is best to take work materials, computers and televisions out of the sleeping environment.
Finish eating at least two to three hours before your regular bedtime.
Exercise regularly. It is best to complete your workout at least a few hours before bedtime.
Avoid nicotine (e.g. cigarettes, tobacco products). Used close to bedtime, it can lead to poor sleep.
Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake.
Avoid alcohol close to bedtime. It can lead to disrupted sleep later in the night.

Other tips for examining your patterns of sleep.

Do you find it difficult falling asleep? Do you wake up after a few hours of sleep? Do you wake up several times in the middle of the night or do you have trouble staying asleep? Over a hundred million people in the United States experience some type of insomnia. However, you can improve your sleep by improving your day-time habits.

Don't nap during the day. This behavior can affect your night time sleep patterns. If you must take a snooze, sleep for only 30 minutes or less, but not late in the day.
If you drink coffee or consume alcohol, avoid these in the latter part of the day or altogether.
If you smoke, you might consider quitting for a better night's sleep. Nicotine has been found to act as a stimulant that may make it difficult to fall and stay asleep. Many prescription drugs may have the same sleep disrupting effect.
When awakening in the morning, open drapes or blinds to allow sunlight into the environs. Light has the attribute of setting the wake time for nature's clock. It is best to have a regular schedule of waking and sleeping hours.
When you retire to sleep, keep your room as dark as possible while you are sleeping so that light will not interfere with your sleep.
If sleep issues persist, consult your physician or a specialist. Certain vitamin or mineral deficiencies may cause minor health issues related to sleep, and thus may affect proper sleep.
Exercise regularly and early in the day. Thirty minutes or so of good aerobic exercises may serve to further awaken you and help keep you going during the day for a more restful sleep at night.

Please note that the above constitute only suggestions for better sleep. This information is not intended to replace the advice of health professionals.