How to get a good night's sleep

When it comes to sleep, many of us put it low on our list of priorities. Jobs, families, and even fun often take precedence over this important function in our lives.

If you're having trouble getting enough sleep, here are some tips that can help you catch up on your shut-eye.

1. Go to bed the same time each night. While hectic schedules may make that a challenging goal, aim for about the same time most nights. Naturally, there will be exceptions. But do what you can to get your biorhythms on a schedule. Soon you'll get used to your "bedtime," and your body will come to expect a certain amount of sleep beginning at or around a certain time. After establishing a pattern, you will find it easier to get to bed at a decent hour instead of crawling in when your body threatens to go on strike.

2. Don't exercise within two or three hours of bedtime. Aerobic or anaerobic exercise stimulates the circulatory system, leading to an increase of blood sugar being released into your body. That kind of energy will keep you awake, so plan to exercise several hours before bedtime. In fact, some research indicates that morning may be the optimum time for exercising. Check with your doctor to find out which time is best for you, and to protect your sleep time.

3. Get a good mattress. Even if the last mattress you purchased is guaranteed to last twenty years, chances are it may be sagging in some places already, depriving you of wholesome rest. Give it a visual and manual inspection to check for loose coils, lumpy spots, or sagging areas. Try laying on it to sense any uneven areas. When it's time for a new mattress, try them out at the store by sitting, laying, and getting up from several models to be sure you have the right amount of support for your back and other muscles.

4. Eat lightly before going to bed. Dine on supper or a late meal well before it's time for you to snooze. A full stomach can lead to indigestion, meaning you could wake up with heartburn, belching, or gas. If you feel hungry close to bedtime, eat something light, like graham crackers and milk. Avoid caffeine after five p.m.; some folks likewise avoid sugar-filled products in the evening to prevent a spike in blood sugar.

5. Keep your bedroom cool and dark. A temperature in the mid-sixties is ideal for helping your body relax and slip into hibernation mode. Bedrooms that are too warm may keep you awake throwing covers around, while chilly rooms may cause you to shiver. Likewise, make your bedroom as dark as possible while you sleep. Close the window blinds and perhaps even the bedroom door to prevent other lights in the house from casting a glare into your doorway.

Follow suggestions like these to prepare your body for a comfortable night's rest. Any type of extreme, from food to exercise, clothing to temperature, is apt to interfere with physical comfort. Go moderate, and then crawl under that snuggly blanket for a cozy, restful night.