Tips For Better Sleep

Stick to a schedule and don't sleep late on weekends. If you sleep late on Saturday & Sunday morning, you'll get Sunday night insomnia. Instead, go to bed & get up at about the same time every day. "You don't need to rely on an alarm clock to wake up when you get enough sleep."

Don't eat or drink a lot before bedtime.  Eat a light dinner about 2 hours before sleeping.   If you drink too much liquid before sleeping, you'll wake up repeatedly in the night for trips to the bathroom.  Don't eat spicy or fatty foods. They cause heartburn.  Don't have a midnight snack.  If you get the munchies, eat something that triggers serotonin, which makes you sleepy.   Carbohydrates (bread or cereal) or foods containing the amino acid L-tryptophan (milk, tuna or turkey) will do the trick.  Don't drink alcohol near bedtime.  It may cause you to wake up repeatedly or snore.

Avoid caffeine & nicotine. They are addictive stimulants and keep you awake. Smokers experience withdrawal symptoms at night, and they have a harder time both falling asleep & waking up. © Exercise. If you're trying to sleep better, the best time to exercise is in the afternoon. Physical activity enhances the deep refreshing stage of sleep.

A slightly cool room is ideal for sleeping. This mimics your internal temperature drop during sleep. 

Sleep only at night.  Daytime naps steal hours from nighttime slumber.  Limit daytime sleep to 20-minute power naps.  If you work nights, keep window coverings closed so that sunlight, which interferes with the body's internal clock, doesn't interrupt your sleep.

Keep it quiet.  Silence is more conducive to sleep.

Make your bed.  A good bed is subjective & different for each person. Make sure you have a bed that is comfortable & offers orthopedic correct sleep.

Soak & sack out.  Taking a hot shower or bath before bed helps bring on sleep because they can relax tense muscles.