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(http://www.huffingtonpost.com/2014/03/19/army-wife-loses-100-pounds_n_4988402.html)

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The Huffington Post | by Sarah Klein (/sarah-klein)

Posted: 03/17/2014 8:35 am EDT Updated: 03/17/2014 8:59 am EDT

MORE:

37 Scientifically-Backed Tips ForBetter Sleep Tonight

Sleep Tips, Sleep Better, How to Get Better Sleep, How to Sleep Better, Best Sleep Tips, Get

Better Sleep, Sleep, Healthy Living News

We know we're supposed to get enough sleep (http://sleepfoundation.org/how-sleep-

works/how-much-sleep-do-we-really-need), and we really try.

But we also know it's often easier said than done.

Luckily, there are a handful of helpful tips and tricks experts swear by, to combat

sleep (http://www.huffingtonpost.com/news/@sleep123/) problems both big and

small. Whether they'll help you get into bed more relaxed or get out of bed more

rested, we've compiled our definitive list of all the best sleep tips -- just about ever.

1. Set an alarm to go to bed.

If you find yourself consistently wishing you had hit the hay earlier but staying on

track with a calming bedtime routine is virtually impossible for you, consider setting

yourself an alarm -- to go to bed

(http://www.huffingtonpost.com/2013/08/27/sleep-better-expert-

advice_n_3804979.html).

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2. Resist the urge to snooze.

Sleep caught between soundings of that alarm is just not high-quality sleep. The snooze button

often disturbs REM sleep, which can make us feel groggier than when we wake up during other

stages of sleep. You don't have to launch out of bed in the morning, but setting the alarm for a

slightly later time and skipping a snooze cycle (http://www.huffingtonpost.com/2014/01/27/quit-

snooze-button-habit-sleep_n_4654962.html) or two could bring big benefits.

3. Go easy on the alcohol before bed.

While that nightcap really can make it feel easier to fall asleep, when your buzz wears

off later in the night (http://www.huffingtonpost.com/2013/01/25/alcohol-sleep-

rem-nonrem-deep-sleep_n_2537405.html), you're more likely to wake up frequently.

4. Slip on some socks.

Some people have the unlucky lot in life of colder-than-comfortable extremities. But

having warm hands and feet seems to predict how quickly you'll fall asleep

(http://www.nature.com/nature/journal/v401/n6748/full/401036a0.html#B1),

according to a 1999 study. Speed up the process by pulling on a pair of clean socks

before climbing into bed (http://www.oprah.com/health/Reasons-You-Cant-Sleep-

Surprise-Sleep-Disruptors).

5. Keep your bedroom dark.

Even the most inconspicuous glow -- like that from a digital alarm clock -- can disrupt your shut-

eye (http://www.health.com/health/condition-video/0,,20193991,00.html). If you can't seal up all the

light sources in your room, consider using a comfy eye-mask.

6. Keep it cool.

Temperature in the bedroom is a little bit of a Goldilocks situation: A room that's too

hot and a room that's too cold can both mess with your sleep. Aim for somewhere

between 60 and 67 degrees Fahrenheit (http://www.huffingtonpost.com/dr-

christopher-winter/best-temperature-for-sleep_b_3705049.html), Dr. Christopher

Winter, M.D., wrote in a HuffPost blog.

7. Power down an hour before bed.

Dim the lights and turn off all your devices -- smartphones, laptops, TVs, all of which

belong outside the bedroom -- about 60 minutes before bedtime. Bright light

(http://www.huffingtonpost.com/2013/06/13/sleep-advice-

experts_n_3428857.html) is one of the biggest triggers to our brains that it’s time to

be awake and alert, so start sending the opposite signal early.

8. Cut caffeine by the afternoon.

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Your afternoon jolt stays in your system longer than you might think. Experts recommended laying

off the caffeine by early afternoon (http://www.huffingtonpost.com/2013/11/18/caffeine-sleep-late-

afternoon_n_4276546.html) to guarantee it won't keep you up in bed later.

9. Exercise regularly.

In the National Sleep Foundation's 2013 Sleep In America survey, regular, vigorous

exercisers reported getting the best sleep

(http://www.huffingtonpost.com/2013/03/04/sleep-exercise-sleep-in-

america_n_2784457.html). The best news is that it doesn't take much: Adding even

just a few minutes of physical activity to your day can make a difference in your rest.

10. Just try not to do it too close to bedtime.

Most of us don't exercise intensely enough to really rev ourselves up so much that we

override the sleep-promoting benefits of regular workouts. However, especially in

people with trouble sleeping, making sure your sweat sessions end at least a couple of

hours before bedtime (http://www.huffingtonpost.com/2013/03/04/sleep-exercise-

sleep-in-america_n_2784457.html) is generally a good idea.

11. Avoid heavy meals when it's late.

Your body isn't meant to be digesting while you sleep, so a big meal too close to

bedtime may keep you up at night. Protein is especially hard to digest

(http://www.huffingtonpost.com/2013/02/26/worst-foods-for-

sleep_n_2760746.html), so if you have to eat late, opt for lighter fare.

12. Paint your bedroom a tranquil color.

Maybe it's a relaxing blue or a warm yellow -- the exact shade doesn't matter so much as long as

it calms you. But do go for a matte finish rather than a high-gloss one

(http://www.huffingtonpost.com/2012/09/06/bedroom-sleep_n_1847576.html), Michael Breus,

Ph.D., told HuffPost in 2012.

13. Reserve the bed for sleep and sex only.

Reading in bed is a form of relaxation, right? Yes... and no. A page-turner, a mystery

or any other book that demands your emotional and intellectual attention may be

more distracting than relaxing. Opt for lighter reading before bed

(http://www.huffingtonpost.com/2013/12/27/cant-sleep_n_4480216.html), and

keep it to the couch or your favorite comfy chair.

14. Keep your bedroom quiet.

Noises like whirring electronics or ticking watches

(http://www.health.com/health/gallery/0,,20306887_4,00.html) can easily be left

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outside the bedroom. For snoring bed partners or blaring sirens outside your window

that are slightly more difficult to avoid, try a handy pair of earplugs.

15. But not too quiet.

When your sleep haven is so silent you could hear a pin drop, every occasional bump

in the night becomes that much more evident and disruptive. You might want to

consider a white noise machine (http://www.prevention.com/health/sleep-

energy/10-reasons-you-cant-sleep/8-you-can-hear-pin-drop) if your bedroom verges

on the too-quiet side of the spectrum.

16. Ban furry friends from bed.

Every little purr or tail wag is likely to disrupt your sleep, no matter how much you two enjoy

cuddling. Plus, the animal dander (http://www.huffingtonpost.com/2013/06/19/sleep-

mistakes_n_3461583.html#slide=2584996) Fido and Fluffy bring with them into the bedroom can

trigger reactions in people with allergies, further disrupting their slumber.

17. Make sure your mattress fits.

Believe it or not, lots of tossing and turning may be less about you and more about

what you’re lying on. That's right: An uncomfortable mattress might the source of

your sleepless nights. Whether that's because it's lost its cushioning or because it's

simply too small (http://www.huffingtonpost.com/2014/02/28/find-perfect-best-

mattress-size_n_4832959.html), it's important to recognize the signs that it's time to

buy a new one. Expect to make a swap every five to 10 years

(http://www.consumerreports.org/cro/news/2007/12/q-a-how-often-should-i-buy-

a-new-mattress/index.htm), according to Consumer Reports.

18. Nap -- wisely.

When done right, a little daytime snooze won't destroy your nighttime slumber, and

can boost memory, alertness and job performance while you're at it. Just make sure

you limit your nap to 30 minutes, max

(http://www.huffingtonpost.com/2013/03/11/nap-benefits-national-napping-

day_n_2830952.html), and don't snooze too close to bedtime.

19. Try separate blankets in a shared bed.

If your bed partner is constantly stealing all the covers or one of you sweats while the

other shivers, it might be a good idea to try making the bed with separate sets of

sheets (http://www.huffingtonpost.com/2013/06/13/sleep-advice-

experts_n_3428857.html). “Use only one fitted sheet to start,” Robert Oexman, D.O.,

director of the Sleep to Live Institute told HuffPost in 2013. “Then make the top-of-

bed with twin-size flat sheets and blankets to meet each person's needs. If you're

worried about how that will look -- no problem -- you can cover this up with a single

comforter when dressing the bed each morning.”

20. Keep a consistent sleep/wake schedule, even on weekends.

Sticking to your work-week sleep and wake schedule over the weekend sounds like

torture to most of us, but it's actually a wise move where sleep is concerned. Staying

up and sleeping in later than normal can shift your body's natural clock in the same

way that cross-country travel does. This so-called social jet lag

(http://www.huffingtonpost.com/2013/06/19/sleep-mistakes_n_3461583.html) can

make it extra difficult to fall asleep when Sunday night rolls around, making for even

more unpleasant Monday mornings.

21. Work through your thoughts about the day before getting into bed.

Anyone who finds his or her mind racing in bed may not have taken enough time to

process the day (http://www.huffingtonpost.com/2013/06/13/sleep-advice-

experts_n_3428857.html) first, Michael A. Grandner, Ph.D., instructor of psychiatry

at the Behavioral Sleep Medicine program at the University of Pennsylvania told

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HuffPost in 2013. “A better approach would be [to] take some time in the evening to

work through the day, make lists to do tomorrow and clear your mental desktop of

the stuff that you still have to think about,” he says. “Then, get into bed.”

22. Strike a pose, say a prayer.

Yoga (http://www.huffingtonpost.com/2013/06/30/yoga-for-sleep_n_3505226.html), meditation, even

prayer are all helpful tactics to coax your mind to wind down. These quiet activities may help you

slow your breathing and heart rate (http://www.huffingtonpost.com/2013/07/15/meditation-in-action-

mindfulness-sleep_n_3586716.html) and drift off sooner.

23. Take deep breaths.

If the quiet reflection above isn't your style, some simple breathing exercises may do

the trick. Breathing deeply mimics how your body feels when it's already relaxed, so

after inhaling and exhaling for a few rounds, you just might find yourself feeling

calmer. That's because deep breathing stimulates the body's naturally-calming

parasympathetic system (http://www.npr.org/2010/12/06/131734718/just-breathe-

body-has-a-built-in-stress-reliever), NPR reported.

24. Try aromatherapy.

The scent of lavender has noted benefits for sleep. A small 2005 study found that a

sniff before bed led to more deep sleep

(http://www.ncbi.nlm.nih.gov/pubmed/16298774). And a 2008 study found that

lavender helped women with insomnia fall asleep more easily

(http://online.wsj.com/news/articles/SB10001424052748703846604575447591695802182?

mg=reno64-

wsj&url=http%3A%2F%2Fonline.wsj.com%2Farticle%2FSB10001424052748703846604575447591695802182.html),

the Wall Street Journal reported.

25. Take a hot bath.

A cozy soak raises your body temperature slightly. Then, when you hop out, you'll cool down

quickly, which mimics the natural drop in body temperature caused by the brain as it readies the

body for sleep. A warm bath before bed (http://www.ncbi.nlm.nih.gov/pubmed/2578367) seems to

help people fall asleep more quickly, but also get better quality sleep, according to a small 1985

study.

26. Experiment with progressive muscle relaxation.

This relaxation exercise involves tensing then relaxing the muscles throughout the

body (http://www.huffingtonpost.com/2013/09/11/natural-sleep-

aids_n_3882229.html), directing your attention to each as you go. It can improve

sleep quality and reduce fatigue

(http://umm.edu/programs/sleep/patients/relaxation).

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27. Visualize.

It might feel a little silly the first time you try it, but go ahead and imagine yourself

somewhere calm (http://www.huffingtonpost.com/2014/01/20/fall-asleep-wide-

awake_n_4589634.html), relaxing and sleep-inducing. This deep relaxation method

can slow brain wave activity, coaxing you toward sleep. Start with a few imagery

ideas here (http://www.huffingtonpost.com/leslie-davenport/visualizations-

sleep_b_860560.html).

28. Write down what's bugging you.

If other relaxation tricks won’t cut it, get literal with those racing thoughts and put them on paper in

a worry journal (http://www.huffingtonpost.com/2013/06/02/sleeping-tips-earlier-

bedtime_n_3359469.html) you keep by your bedside. Clearing your mind of this mental clutter can

help you drift off more smoothly.

29. Get out of bed if you really can't sleep.

If all else fails, get out of bed. Continuing to lie there only stresses you out more,

making it even more difficult to nod off. Experts recommend getting out of bed to do

something else (http://www.huffingtonpost.com/2013/06/19/sleep-

mistakes_n_3461583.html) -- as long it's relaxing and doesn't involve bright light.

Then, climb back into bed when you're really tired.

30. Get some sunlight first thing in the morning.

There's nothing quite like bright light to trigger your brain to stay awake and alert.

Getting some natural light (http://www.huffingtonpost.com/2012/01/12/how-to-be-

a-morning-person_n_1196580.html) -- you'll want to aim for about 15 minutes --

first thing in the morning can help night owls reset their biological clocks and ease

into sleep a little earlier.

31. Combat snoring.

About 37 million American adults snore regularly (http://sleepfoundation.org/sleep-

disorders-problems/other-sleep-disorders/snoring). It certainly disturbs a bed

partner's sleep, but "sawing logs" can disrupt the snorer's sleep, too, leading to more

daytime sleepiness, according to the National Sleep Foundation. Some simple tips

may help you keep it under control, like sleeping on your side instead of your back,

avoiding alcohol before bed and even losing weight

(http://www.huffingtonpost.com/dr-jordan-pritikin/how-to-stop-

snoring_b_3690939.html). Many experts recommend sewing a tennis ball into the

front pocket of an old t-shirt (http://www.huffingtonpost.com/2012/03/14/sleep-

health_n_1310353.html), and then wearing it backwards to make sleeping on your

back uncomfortable enough to help you stay on your side.

32. Get checked for sleep apnea.

It's possible that your snoring could be a sign of sleep apnea

(http://www.huffingtonpost.com/2013/04/18/sneaky-sleep-apnea-symptoms-

signs_n_3103531.html), a potentially-harmful sleep condition in which people stop

breathing for brief periods, sometimes as many as hundreds of times a night. Lifestyle

changes like losing weight and avoiding alcohol may help people with sleep apnea too,

but often, to get the best rest, additional treatment -- typically with a continuous

positive airway pressure (CPAP) machine (https://www.nhlbi.nih.gov/health/health-

topics/topics/sleepapnea/treatment.html#) -- is required from a doctor.

33. Try a new pillow.

Dust mites might just love your pillows even more than you do. In some people, the build up of

these critters can trigger allergic reactions

(http://www.nytimes.com/2011/03/05/health/05patient.html?_r=0) that make it harder to sleep,

according to The New York Times. Generally, pillows should be replaced every 12 to 18 months

(http://www.webmd.com/sleep-disorders/features/snuggle-up-with-the-perfect-pillow), WebMD

reported.

You’ll also want to make sure you’re sleeping with the right pillow

(http://www.health.com/health/gallery/0,,20307357,00.html). Stomach sleepers,

for example, need very thin, flat pillows, and side sleepers need something a little

firmer to fill the distance between their ear and shoulder.

34. Don't stress about sleep.

We're certainly not saying to shrug off your shuteye like it doesn't matter, but don't

stress yourself out about getting adequate time in bed, either. The more anxious you

get about getting enough sleep (http://www.huffingtonpost.com/2013/06/19/sleep-

mistakes_n_3461583.html), the more difficult it will be to actually get any.

35. Avoid drinking too many liquids too close to bedtime.

Don't go dehydrating yourself, but consider cutting off your water supply a couple of hours before

bed (http://www.huffingtonpost.com/2013/02/26/worst-foods-for-

sleep_n_2760746.html#slide=2153021) to save yourself middle-of-the-night trips to the loo.

36. Quit smoking.

Nicotine, like caffeine, is a stimulant, and consequently could keep you up at night.

Smokers are four times more likely to say they feel tired when they wake up

(http://www.sciencedaily.com/releases/2008/02/080204172250.htm) than

nonsmokers, according to a 2008 study. As if you really needed another reason to kick

the habit.

37. Consider therapy.

Maybe your sleep troubles are a little more serious and could use the insight of a

professional. Cognitive behavioral therapy

(http://www.huffingtonpost.com/2013/09/11/natural-sleep-aids_n_3882229.html)

is considered the gold standard when it comes to treating insomnia, and usually

involves meeting with a therapist for various sleep assessments, keeping a sleep

journal and adjusting some of your bedtime habits.

What helps you get your best rest? Let us know in the comments below!

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(http://greatist.com/fitness/how-to-choose-best-personal-trainer) -

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Around the Web

(http://www.sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips) Healthy Sleep Tips -

National Sleep Foundation (http://www.sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips)

(http://www.helpguide.org/life/sleep_tips.htm) How to Sleep Better: Tips for Getting a Good

Night's Sleep (http://www.helpguide.org/life/sleep_tips.htm)

(http://www.mayoclinic.org/healthy-living/adult-health/in-depth/sleep/art-20048379) Sleep tips: 7

steps to better sleep - Mayo Clinic (http://www.mayoclinic.org/healthy-living/adult-health/in-

depth/sleep/art-20048379)

(http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips) Twelve Simple Tips to

Improve Your Sleep | Healthy Sleep

(http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips)

(http://www.webmd.com/sleep-disorders/sleep-benefits-10/slideshow-sleep-tips) Insomnia:

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10/slideshow-sleep-tips)

(http://www.health.com/health/gallery/0,,20407230,00.html) 7 Tips for the Best Sleep Ever -

Health.com (http://www.health.com/health/gallery/0,,20407230,00.html)

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Peggy K. (playsindirt) (/social/playsindirt?action=comments) 81,672 Fans · So much dirt, so little time.

Geez, I'll be so busy trying to remember all this it will keep me awake tonight. :)17 MAR 9:33 AM (HTTP://WWW.HUFFINGTONPOST.COM/SOCIAL/PLAYSINDIRT/BETTER-SLEEP-TIPS-

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Michele H. (SFMichele) (/social/SFMichele?action=comments) 1

SUPER USER · 164 Fans

Hah! My thought was that after running through the entire list I was exhausted and

was feeling like I could take a nap! A good list to review. Last night I got a total of 3

hours of sleep and that was only after taking an Advil PM (which I do only rarely) at

5 a.m. after lying fully awake from 11 p.m. to 5 a.m.!17 MAR 2:31 PM (HTTP://WWW.HUFFINGTONPOST.COM/SOCIAL/SFMICHELE/BETTER-SLEEP-TIPS-

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Theresa Alig (Theresa_Alig) (/social/Theresa_Alig?action=comments) 6SUPER USER · 19 Fans

#16 will be the toughest to implement, since my two kittehs are the real bosses

here.17 MAR 1:50 PM (HTTP://WWW.HUFFINGTONPOST.COM/SOCIAL/THERESA_ALIG/BETTER-SLEEP-TIPS-

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Jes Z. (JesZ) (/social/JesZ?action=comments) 1

373 Fans · "We're all stories in the end."

If I kicked my cats out of the bedroom, I'd hear nothing but scratching at the door

all night.19 MAR 7:05 AM (HTTP://WWW.HUFFINGTONPOST.COM/SOCIAL/JESZ/BETTER-SLEEP-TIPS-

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Patrick F. (GaPony) (/social/GaPony?action=comments) 2629 Fans · Chickenhawks only think they're heroes

The good thing about getting older with no particular schedule to keep is that you

can sleep when you're tired and wake up when you've had enough. I find that this

actually becomes a reliable routine, except that I'm about 3 hours off my old

"normal" routine. I often joke with my friends that maybe I should move from the

east to the west coast and take advantage of the time change.18 MAR 4:55 PM (HTTP://WWW.HUFFINGTONPOST.COM/SOCIAL/GAPONY/BETTER-SLEEP-TIPS-

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Dena Taylor (DenaTaylorWriter) (/social/DenaTaylorWriter?action=comments)3 Fans

Thorough list! Five years on tamoxifen (mimics menopause) and since, hot

flashes/heat waves prompt water drinking/bathroom runs and flinging off/on of

covers. I'm used to broken sleep and accept it, strangely, sadly because it's a sign

the tamoxifen is still working. Still, I'd love to feel rested and alert for once. I've tried

most of the things on this list and here's what just might be working: an increase in

exercise, especially running and yoga class, and less than a gram of melatonin an

hour or so before going to bed. Or I'm dreaming!17 MAR 12:17 PM (HTTP://WWW.HUFFINGTONPOST.COM/SOCIAL/DENATAYLORWRITER/BETTER-SLEEP-

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Barbara F. (oldyeller46) (/social/oldyeller46?action=comments)

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I am reading this as i have been up for a while can't sleep18 MAR 7:17 AM (HTTP://WWW.HUFFINGTONPOST.COM/SOCIAL/OLDYELLER46/BETTER-SLEEP-TIPS-

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David G. (David4FreePress) (/social/David4FreePress?action=comments)

SUPER USER · 185 Fans · I am a volunteer, Tong Ren distant energy healer.

Many good points here, except I meditate when I cannot sleep. It is almost as good

as sleep. I also try for multiples of 90 minutes, like 6, 7.5 or 9 hours, plus 20-30 for

falling asleep.18 MAR 9:51 AM (HTTP://WWW.HUFFINGTONPOST.COM/SOCIAL/DAVID4FREEPRESS/BETTER-SLEEP-TIPS-

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Patrick F. (GaPony) (/social/GaPony?action=comments)

629 Fans · Chickenhawks only think they're heroes

I love the top photo. There is no sleep like that of a child.18 MAR 4:46 PM (HTTP://WWW.HUFFINGTONPOST.COM/SOCIAL/GAPONY/BETTER-SLEEP-TIPS-

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Jes Z. (JesZ) (/social/JesZ?action=comments)

373 Fans · "We're all stories in the end."

I've heard #20 before. I even agree with it. But I enjoy sleeping in on the weekends

WAY too much to ever do it.19 MAR 7:10 AM (HTTP://WWW.HUFFINGTONPOST.COM/SOCIAL/JESZ/BETTER-SLEEP-TIPS-

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Cary (Cary_Caster) (/social/Cary_Caster?action=comments)

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Great suggestions!

Glad you included aromatherapy! I use essential oils to help me unwind at the end

of the day, and I use a Sleep blend right before going to bed and sleep deeply!19 MAR 11:54 AM (HTTP://WWW.HUFFINGTONPOST.COM/SOCIAL/CARY_CASTER/BETTER-SLEEP-TIPS-

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