Try these 20 ideas to find the sleep formula that works best for you.
Set a sleep schedule and stick with 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.
Nicotine is a stimulant, so it prevents you from falling asleep.. Smokers are 4 times more likely not to feel as well rested after a night's sleep than nonsmokers, studies show
Review your medications
Beta-blockers (prescribed for high blood pressure) may cause insomnia. Write down every drug and supplement you take, and have your doctor evaluate how they may be affecting your sleep.
Exercise, but not within 4 hours of bedtime
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.
Cut caffeine after 2 p.m.
That means coffee, tea. Caffeine is a stimulant that stays in your system for about 8 hours, so if you have a cappuccino after dinner, come bedtime, it'll either prevent your brain from entering deep sleep or stop you from falling asleep altogether.
Stay cool ...
Experts usually recommend setting your bedroom thermostat between 65° and 75°F--a good guideline. Slipping between cool sheets helps trigger a drop in your body temperature.
Check your pillow position
The perfect prop for your head will keep your spine and neck in a straight line to avoid tension or cramps that can prevent you from falling asleep.
This technique helps reduce your heart rate and blood pressure, releases endorphins, and relaxes your body, priming you for sleep.