Sleeping well is not an exact science. However, there are ways to improve your sleep so you feel more rested. This in turn can improve energy levels, concentration and reduce your risk for certain diseases. Below is a list of helpful tips to help you sleep better. The more of these behaviors you engage in the better your odds for a good nights rest.

• go to bed and wake-up at the same time everyday
• exercise and eat a balanced diet daily
• keep the bedroom at a comfortable temperature and dark enough
• minimize noise - use earplugs if needed
• use your bed for sleep only (intimacy is the only exception)
• avoid alcohol, one drink can affect sleep
• avoid caffeine 4-6 hours before bed
• avoid tobacco products 4-6 hours before bed
• if you can not fall asleep in 20 minutes, get up and do something with dim lighting until you are sleepy
• establish a bed time routine to last 15-30 minutes to cue your body it's time to sleep
• practice relaxation techniques 10 minutes daily
• take a warm bath or shower90 minutes before bed
• avoid stimulating activity before bed (i.e. competitive games, action movies)
• sleep only when sleepy
• don't take naps
• have a light snack before bed if your stomach is empty (hint: warm milk has tryptophan, a natural sleep inducer)