10 Tips for a Good Night's Sleep

Four a.m. 4:08 a.m. 4:09 a.m. You'd love to be counting sheep in la-la land, but instead you're counting the minutes as they tick closer and closer to wake-up time. Good night, indeed. How can it be a good night when you spend the majority of the lights-out portion tossing and turning?

If you want to get a better night's sleep, take a long hard look at the things you do leading up to bedtime and at the place where you lay your head.  Your bedtime rituals will depend on your own needs, but to get you started on your path to a good night's sleep, here are a few tried-and-true suggestions.

1. Warm milk

An old wives' tale, sure, but there is some reason behind this ritual. Milk contains tryptophan, an amino acid known for causing sleepiness (it's also in turkey, and is often blamed for the yawns and head-nodding that often follow a big Thanksgiving dinner).

2. Get on schedule

Establish a sleep schedule and stick to it. Retiring and rising at the same time each day allows your body to know when it's time to relax.

3. Lose the late-night soda

It depends on the person but drinking caffeinated drinks at night is a common cause of sleep problems.  Try an herbal tea instead.

4. Soak your troubles away

Have a nice relaxing soak in the tub. It was how you got ready for bed as a child, but it works for adults, too. Or take your shower at night and set the alarm clock for 15 minutes later in the mornings.

5. Do the downward dog

Many yoga enthusiasts agree that doing their stretches at night allows them to wind down before hitting the sack.

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

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

Get rid of old worn pillows and invest in a good-quality mattress 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, you'll find what works for you through trial and error. Just don't give up -- your perfect bedtime ritual is out there.