Having trouble getting to sleep? Here are some sleep experts' tips for getting a good night's rest:
¢ Stick to a schedule: Keep regular bedtimes and wake times, even on the weekends. This will help train your body when to fall asleep.
¢ Keep your bedroom cool, dark and quiet. Eliminate distractions such as TV, computers and ticking clocks.
¢ Avoid trying to sleep. The harder you try, the more awake - and anxious - you'll become.
¢ Hide the clocks in your bedroom to avoid checking the time obsessively in the middle of the night.
¢ Don't eat or drink too much before bedtime. Avoid alcohol because it may initially make you feel sleepy, but it can cause frequent wakings and restless sleep.
¢ Take time to relax before bedtime. A warm bath, snack or massage from a partner may help prepare you for sleep.
¢ Make sure your mattress is giving you the right support and comfort you need. Many mattresses become saggy after 5-7 years.
¢ Don't spend too much time in bed. If you aren't sleeping, get out of bed. You can't force yourself to sleep by lying in bed.
¢ Use sleeping pills only as a last resort, and check with a doctor before taking any sleep medications.