How to Sleep Better?

How you feel during your waking hours often hinges on how well you sleep. Similarly, the cure for daytime fatigue and sleep difficulties can often be found in your daily routine and lifestyle choices. Sound slumber results in increased energy and productivity, improved heart and immune system health, a better mood, even a longer life. And hey, you just feel so much better after a satisfying 8 hours of rest. But chances are, you're not getting it.

Experiment with the following tips to find the ones that work best to improve your sleep and leave you feeling productive, mentally sharp, emotionally balanced, and full of energy all day long.

Set a sleep schedule - and stick with it

If you do only one thing to improve your sleep, this is it: Go to bed at the same time every night and get up at the same time every morning- even on weekends. A regular sleep routine keeps your biological clock steady so you rest better. Exposure to a regular pattern of light and dark helps, so stay in sync by opening the blinds or going outside right after you wake up.

Stop smoking

Reason number 1,001: Nicotine is a stimulant, so it prevents you from falling asleep. Plus, many smokers experience withdrawal pangs at night. Smokers are 4 times more likely not to feel as well rested after a night's sleep than nonsmokers, studies show, and smoking exacerbates sleep apnea and other breathing disorders, which can also stop you from getting a good night's rest. Don't worry that quitting will keep you up nights too: That effect passes in about 3 nights.

Evaluate your room

Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool - between 60 and 67 degrees. Your bedroom should also be free from any noise that can disturb your sleep. Finally, your bedroom should be free from any light. Check your room for noises or other distractions. This includes a bed partner's sleep disruptions such as snoring. Consider using blackout curtains, eye shades, ear plugs, "white noise" machines, humidifiers, fans and other devices.

Be smart about what you eat and drink

Your daytime eating habits play a role in how well you sleep, especially in the hours before bedtime. 

1. Limit caffeine You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! 
   
2. Avoid big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Spicy or acidic foods can cause stomach trouble and heartburn.
   
3. Avoid alcohol before bed. While a nightcap may help you relax, it interferes with your sleep cycle once you're out.
   
4. Avoid drinking too many liquids in the evening. Drinking lots of fluids may result in frequent bathroom trips throughout the night.
   

Exercise, but not within 4 hours of bedtime

Working out- especially cardio- improves the length and quality of your sleep. That said, 30 minutes of vigorous aerobic exercise keeps your body temperature elevated for about 4 hours, inhibiting sleep. When your body begins to cool down, however, it signals your brain to release sleep-inducing melatonin, so then you'll get drowsy.