Tips for More Restful Sleep

Establish a regular bedtime. Go to bed at the same time or within a few minutes of the same time every night. If you have difficulty doing this, set your ideal bedtime. Every night, start going to bed fifteen minutes earlier than you normally do, until you reach your ideal bedtime.

Do not nap more than a half-hour during the day. If you do, it is a sign you are getting too little sleep at night, and you will be unable to sleep properly when it is time to go to bed.

Don't go to bed if you feel completely awake. Read, watch television (but don't do it to excess), listen to music, or whatever makes you feel relaxed. Do not spend too much time reading or watching TV in bed.

Do not work or study in bed. Use your bedroom for sleep. Try not to put a computer in your bedroom.

Make quiet time to reflect and meditate.  Clearing your mind paves the way for inner   peace and for sleep. You can also use visualization (see "The Power of Visualization") to make your mind and body more receptive to sleep.

You've heard it before, but skip that cup of coffee if you're drinking it 6 to 8 hours before bedtime. That goes for Diet Coke or even that cup of caffeinated tea.

Do not smoke before bedtime. If you can't yet kick the habit, cut back at night. Tobacco is a stimulant.

Don't rely on sleeping pills, Benadryl, or Tylenol PM to help you sleep. Falling asleep should occur naturally. Be careful when using antidepressants. Check all medication you are taking for side effects. Also, remember that stopping medication, such as sleeping pills, may cause sleeplessness.

Avoid drinking more than one glass of wine before bed. Alcohol can disturb your sleep, even though it may make you feel drowsy at first. Ideally, you should avoid alcohol at night.

Have a late-night snack, but nothing too sweet or too heavy. Opt for a glass of milk, a small dish of ice cream or a piece of fruit.

Regular exercise may help you sleep, but avoid strenuous activity two hours before    bedtime. Adrenaline keeps you awake at night.

Exposure to sunlight promotes the creation of vitamin E, which helps you sleep. Plus, outdoor activity may make you more tired.

Darken your bedroom completely and make sure that it is neither too hot nor too cold.

Put your worries out of your mind before going to bed. Getting a good night's sleep will help you solve problems more creatively

Be aware of any emotions, such as grief, that could disturb sleep, or any other conditions,  such as depression.

Medical conditions, such as cystitis, arthritis, enlarged prostates, or heart problems may interfere with sleep. Consult your doctor on how to get the proper rest.

Be aware that aging may change your sleep patterns.

Avoid excessive mental stimulation before bedtime. College students should stop studying at least half an hour before they plan to go to sleep

Avoid arguments or overly emotional conversations before bed. Avoid stressful situations, such as confronting a loved one.

Avoid taking or making phone calls after eleven p.m. or while in bed, whichever comes first.

Play soft music at night to help you and your children fall asleep.

Avoid constantly getting up to soothe a crying child, and do not give the child medication to get him or her to fall asleep.

If you are jet-lagged, don't fight your body's internal clock, but do try to get back on a normal sleep schedule within a week of returning from your trip.

If you work shifts, tell yourself it is not only okay to sleep during the day, it's a necessity. Small changes can make a difference.  Decide to make a commitment to protecting your sleep time. Try sleeping longer, averaging seven hours before going to work, make changes to your sleep environment to block out light and sound, and tell your friends and family not to call when you are sleeping. Make healthier food choices and start exercising, walking in the late afternoon before a night shift begins. Although these changes are not easy to make, they are worth it, and they will have a significant impact on your long-term health and well-being.

Keep a tape recorder or journal beside your bed. Before you turn out the light, write down or record your worries, and suggest some possible solutions to problems. But get your anxieties on tape or on paper so that they're not constantly in your head, preventing you from the sleep that can help solve your problems. Make the journaling part of your bedtime ritual, if that appeals to you.