Bed Basics

Keep the bedroom as quiet as possible to help you nod off at night. Some noise is unavoidable. Traffic outside, a barking dog, and dripping faucets can be distracting. Wear earplugs at night to drown out ambient noise. You can use a fan or a white noise machine to mask sounds. Fix leaky faucets, squeaking doors, and other noisy distractions around the house. Ask family members to keep the noise down after hours and respect your bedtime routine.

Bright indoor lights inhibit the production of melatonin, the hormone that helps you fall asleep. Put dimmer switches on indoor lights and lower the lighting level in your home for at least 2 to 3 hours before bedtime. If you like to read before bed, read by a light using a low wattage bulb to avoid being exposed to levels of light that will make it hard to fall asleep. Use heavy black out curtains on bedroom windows to keep light outside from sneaking in and wreaking havoc on your sleep schedule.

Alcohol is deceptive. Initially it may make you sleepy, but it is actually disruptive to sleep. Alcohol interferes with the sleep cycle and may cause you to wake up too early the next day. Drinking alcohol may make you wake up often at night. Alcohol blocks deep restorative rapid eye movement or, REM sleep. It relaxes your muscles, including those in your throat, so it increases the risk of sleep apnea and snoring. Choose a nightcap that won't dehydrate you and give you a headache the next day. Have a cup of chamomile tea or a glass of warm milk at night to promote relaxation and help you drift off.

Eating certain foods in the evening may interfere with your ability to sleep at night. Foods that are heavy or very rich, fried, or spicy may trigger indigestion. Carbonated beverages and citrus fruit may also be triggers. Heartburn may keep you lying awake at night. Choose light, easily digestible snacks before bedtime like crackers and cheese, fruit, or cereal with milk that won't provoke uncomfortable symptoms. If heartburn is an issue, sleep slightly propped up to keep stomach acid where it belongs. Do not eat within an hour before bedtime to give yourself a bit of time to digest before turning in.

Many people rely on morning coffee to stay awake, but caffeine consumption after noon may contribute to sleep problems. To maintain good sleep habits, avoid caffeine in the afternoon and evening. Caffeine is found in many foods, beverages, and even certain medications. Some hidden sources of caffeine include chocolate, tea, some pain relievers, weight loss pills, soda, and energy drinks. You may need to experiment a bit. People have different abilities to metabolize caffeine. If you are very sensitive, you may even have to avoid decaf coffee which contains a small amount of the stimulant.

Sounds crazy, but if you do, you'll be more likely to get a good night's sleep. Scientists don't know why, but it may be that it simply makes you feel good about where you take your nightly rest. A clean bedroom may help, too. No word on whether you have to clean it yourself, though.

The smell of fresh, clean sheets may actually help you sleep better. Wash them at least once a week. Use medium or low heat to dry them, and skip the fabric softener so they'll last longer. Don't forget the pillowcases. They take in lots of oils and sweat from your face.

We don't mean the kind you store in the closet and blow up for out-of-town guests. This is a high-end mattress with air chambers that adjust for firmness and custom support. Your sleep partner can personalize their side of the bed without affecting yours. They're mechanical, so check some online reviews to make sure you get one that's dependable.

This is the most common type. It uses from 300 to more than 1,000 springs covered in cushioning. These mattresses can be hard or soft, depending on what they're made of. The actual number of coils can be deceptive. More is not always better. What matters most is the type, what they are made from, and how sturdy they are..

You may know how important a consistent bedtime and exercise routine are for a good night's sleep. Maybe you have your alcohol and caffeine use down to a science, too. But what happens when you actually get to bed? What else can help you sleep better? Try these tips and tricks.