Get a Better Night's Sleep

• Step 1 Get into a good sleep routine

  Sleep hygiene is much like personal hygiene: Follow the rules, and you'll get results. To increase your chances of sleeping well every night, take these measures:

  • Do something relaxing such as reading or listening to soft music before going to bed.
  • Go to bed about the same time each night.
  • Change into loose, comfortable bedclothes.
  • Keep your bedroom dark and quiet.
  • Wake up about the same time each day, even if you don’t have to go to work or school.

• Step 2 Reserve your bedroom

  Make your bedroom your sanctuary. This means no televisions, stereos or computers, which can easily distract you. If you reserve your bedroom for getting the rest you need, your body and mind soon associate the bedroom with sleep.

• Step 3 Relax before sleeping

  Glib as it sounds, getting a better night's sleep begins with relaxing.

  Exercising each day promotes relaxation because it relieves sleep-stopping stress and it also tires you out. Don't exercise vigorously four to six hours before bedtime, however. Exercise raises your heart rate, produces adrenalin and creates muscle tension — all of which keeps you awake.

  To promote mental relaxation, schedule time during your day to clear your mind. Really. Meditation, yoga and prayer all help you resolve stressful situations, making it easier to clear your mind as bedtime approaches.

  Waking up once or twice during the night and then falling back asleep is normal. When you wake up in the middle of the night, it's common to worry about big and small issues. Focus on pleasant things. If you can’t get back to sleep after 20 minutes, go to another room and read, write in a journal, sip a cup of decaffeinated herbal tea, or do anything else that does not require physical exertion until you feel sleepy. Don't watch television.

• Step 4 The mattress matters

  An old or uncomfortable mattress can cost you countless hours of sleep. Sagging springs or lumpy padding lead to tossing, turning and morning aches. Even a brand new bed that's too soft or firm will keep you awake.

  Turn your mattress over and rotate it from end to end about every three months. This practice prevents the springs and padding from compressing unevenly.

  Buy a new mattress after 10 to 14 years. When shopping for a new mattress, take each candidate for a test lie; you can’t know whether a mattress suits you otherwise. Remember that manufactures design mattresses for use with a box spring and bed frame, both of which take stress off the mattress.

  If you share your bed, buy a mattress big enough to allow you and your companion plenty of room.

• Step 5 Stay cool

  Ever tried to sleep in a hot, humid room? How about a very cold one? Either way, you quickly learned that when it comes to sleep, temperature is important. Sleep researchers determined that people sleep best when the temperature is between 61 and 66 degrees Fahrenheit.

  Lay clean, soft blankets on your bed where you can easily reach them if it gets chilly and find a quiet fan or air conditioning unit to combat summer heat.

• Step 6 Know when to seek help

  When chronic lack of sleep begins to affect your ability to function during the day, speak with your health care provider. Pharmacists can help you choose an appropriate over-the-counter sleep aid. If such products bring no relief, make an appointment with your doctor.

  Three of the most common sleep disorders — all of them treatable — are insomnia, sleep apnea and restless leg syndrome.

  Insomnia. Everyone has the occasional sleepless night. But if you almost never fall asleep easily at night, wake up often, find yourself dozing during the day and become frustrated with your inability to sleep, you may suffer from insomnia. Your doctor treats this condition by having you do practice yoga or other relaxation exercises, or possibly with medicine.

  Sleep Apnea. Marked by extreme snoring and frequent waking, sleep apnea is. If not treated, the condition can be fatal. People with sleep apnea may need to use an assisted breathing device called a CPAP machine.

  Restless Leg Syndrome. The National Institute of Neurological Disorders and Stroke defines restless leg syndrome as "a neurological disorder characterized by unpleasant sensations in the legs and an uncontrollable urge to move when at rest in an effort to relieve these feelings." As many as 12 million people suffer from this condition. Symptoms are worse at bedtime.

• Step 7 Tonight and every night

  Reassess your sleep needs and habits regularly. If you find you are not sleeping enough, or not getting restful sleep, start practicing good sleep hygiene:

  • Stick to regular bedtimes and wake-up times.
  • Create a relaxing, pre-bedtime routine.
  • Exercise regularly, but at least four hours before bedtime.
  • Replace a worn out mattress with one you find comfortable and big enough.
  • Make sure your bedroom is neither too hot nor cold.
  • Seek help if you suspect your sleep problem is more than temporary, or related to illnesses such as sleep apnea or restless leg syndrome.

  See if you’re practicing good sleep hygiene by taking this brief quiz from Discovery Health. Your score comes with tips for improvement.

  To read more about sleep, check out the CDC’s Sleep and Sleep Disorders site and the National Sleep Foundations online library.

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