How do I get a good sleep at night?

How to Sleep Better 

Tired of tossing and turning at night? These simple tips will help you sleep better and be more energetic and productive.

A good night’s sleep is just as important as regular exercise and a healthy diet.

Research shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function

If you want to optimize your health or lose weight, getting a good night’s sleep is one of the most important things you can do.

Here are some experienced-base tips to sleep better at night.

Power Down

The soft blue glow from a cell phone, tablet, or digital clock on your bedside table may hurt your sleep.

Tip: Turn off TVs, computers, and other blue-light sources an hour before you go to bed. Cover any displays you can't shut off.

Try a Leg Pillow for Back Pain

Your lower back may not hurt enough to wake you up, but mild pain can disturb the deep, restful stages of sleep. Put a pillow between your legs to align your hips better and stress your lower back less.

Tip: Do you sleep on your back? Tuck a pillow under your knees to ease pain.

Put Your Neck in 'Neutral'

Blame your pillow if you wake up tired with a stiff neck. It should be just the right size -- not too fat and not too flat -- to support the natural curve of your neck when you're resting on your back. Do you sleep on your side? Line your nose up with the center of your body. Don’t snooze on your stomach. It twists your neck.

Tip: Use good posture before bed, too. Don't crane your neck to watch TV.

Set Your Body Clock

Go to sleep and wake up at roughly the same time every day, even on weekends. This routine will get your brain and body used to being on a healthy snooze-wake schedule. In time, you'll be able to nod off quickly and rest soundly through the night.

Tip: Get out in bright light for 5 to 30 minutes as soon as you get out of bed. Light tells your body to get going!

Beds Are for People

A cat's or a dog's night moves can cut your sleep short. They can also bring allergy triggers like fleas, fur, dander, and pollen into your bed.

Tip: Ask your vet or animal trainer how you can teach your pet to snooze happily in its own bed.

Free Your Mind

Put aside any work, touchy discussions, or complicated decisions 2 to 3 hours before bed. It takes time to turn off the "noise" of the day. If you’ve still got a lot on your mind, jot it down and let go for the night. Then, about an hour before you hit the sack, read something calming, meditate, listen to quiet music, or take a warm bath.

Tip: Even 10 minutes of relaxation makes a difference.

Eat Right at Night

Don’t eat heavy foods and big meals too late. They overload your digestive system, which affects how well you sleep. Have a light evening snack of cereal with milk or crackers and cheese instead.

Tip: Finish eating at least an hour before bed.

Rethink Your Drink

Alcohol can make you sleepy at bedtime, but beware. After its initial effects wear off, it will make you wake up more often overnight.

Tip: Warm milk and chamomile tea are better choices.

Turn Down Tobacco

Nicotine is a stimulant, just like caffeine. Tobacco can keep you from falling asleep and make insomnia worse. 

         (Nicotine Patch a Good Way to Stop Smoking)

Tip: Many people try several times before they kick the habit. Ask your doctor for help.

Teens and Sleep

Sleep problems are a special concern for teenagers. The average teen needs about 9 hours of sleep a night. Children and teens who don’t get that much may have problems getting along with others. They may feel angry and impulsive, have mood swings, feel sad or depressed, or lack motivation. They also may have problems paying attention, and they may get lower grades and feel stressed.

• In addition to the sleep tips for adults, teens can also try:

• Avoiding screen time at least an hour before bed.

• Banning all-nighters (Don’t leave homework for the last minute!)

• Writing in a diary or on a to-do list just before sleep, to reduce stress

• Sleeping no more than 2 hours later on weekend mornings than on weekday mornings.