10 bedtime rituals to guarantee a good night's rest

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5. Do the downward dog
Though Morehouse cautions against exercising vigorously before bedtime, many yoga enthusiasts agree that doing their stretches at night allows them to wind down before hitting the sack. (Try our bedtime yoga routine.)

6. Get a rub-down
If you've got a sleeping partner, make a massage deal: you do my back, and I'll do yours (the trick is to be the second massage-ee). Pair this relaxing ritual with a soothing aromatherapy oil, such as lavender or chamomile, for a calming bonus.

7. Get rid of distractions
"It seems so obvious, but it often isn't," says Morehouse. "You need a room for sleeping. It has to be your sanctuary." That means no entertainment centres, desks covered with bills, or laptops. By keeping the other aspects of your home life out of the bedroom, it ceases to be the place where you stay awake thinking about them.

8. Unwind your mind
Read a chapter of a book, listen to some calming music, meditate -- whatever allows your brain to separate waking time from sleep time. Because these things don't add stress or distractions, feel free to do them in bed.

9. Drown out the sounds
So you don't live in the country and you fall asleep to traffic and construction instead of crickets and babbling brooks. That's the beauty of the modern world: if you don't have it, you can re-create it. Plug in a sound machine and nod off to the nature noises of your choice, from waterfalls to crashing waves.

10. Even out the variables
Pull a Goldilocks and make sure the temperature in your room is neither too warm nor too cold -- find and keep a degree of warmth that is "just right" for you. Get rid of old worn pillows and invest in a good-quality mattress (see next page) to promote sleep. Keep the bedroom dark with no flashing digital lights or glare from streetlights marring your sleep sanctuary.

These are tried and true methods that did the trick for your sleep-deprived brothers and sisters. That doesn't mean they'll perform magic for you. The skirt-and-boots combo that looks great on your coworker would not work on you and her sleeping rituals might not either. You'll find what works for you through trial and error. Just don't give up -- your perfect bedtime ritual is out there.

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