A bedtime read can help you transition from day to night, but if you're doing it under a glaring overhead light, you may find your self turning pages well into the night. "Light stimulates us and inhibits melatonin production, which in turn delays the signal to sleep," says Dr. Sullivan. Use a mellow reading lamp on your nightstand instead.
5. Try meditation
Meditation can be helpful as a way of "divert[ing] ourselves from the business and thoughts of the day," says Dr. Sullivan. Gentle yoga or meditation sessions can be a way to transition from wakefulness to relaxation and sleep.
6. Get the pet out of the bedroom
Sure, Fluffy's cute, but she may be contributing to your allergy symptoms, nasal congestion, snoring and sleep apnea, says Dr. Sullivan. These affect your quality of sleep, and by extension, your bedmate's as well.
7. Don't 'self-medicate' if you can't sleep
If something's keeping you up on an ongoing basis, see your doctor. Never rely on a dram of brandy to help you sleep.
8. Work out earlier in the evening
An early evening jog or bike ride is fine, but time it at least two hours before bedtime or you may find yourself feeling active and rarin' to go – not ready for Zzzs.
9. Soak your cares away
Take a hot bath, but pass on the "energizing," "revitalizing" or "refreshing" bath oils. Lavender is a proven scent for relaxation, however.
10. Avoid snacking before bed
Pre-bed snacks encourage heartburn, reflux and lowered sleep quality, says Dr. Sullivan. Nighttime snackers tend to crave "quick, high-calorie, fat-containing substances," he adds.
"Therefore you get the double whammy of eating the worst possible foods at the worst possible time," for both sleep quality and weight gain, says Dr. Sullivan.
Even if you indulge in this habit now, the good news is you can wean your body off of them, says our expert. Start tonight and you may be counting fewer sheep, as well as fewer inches on your waistline!
Read more:
• Solutions for common sleep disorders
• Why you have trouble falling asleep
• 7 solutions to your sleep problems
Page 2 of 2
