4 Tips To Sleep Better Every Night

Feeling crabby lately? Or simply worn out? Perhaps the solution is better sleep.

Think about all the factors that can interfere with a good night's sleep — from pressure at work and family responsibilities to unexpected challenges, such as layoffs, relationship issues or illnesses. It's no wonder that quality sleep is sometimes elusive.

Although you might not be able to control all of the factors that interfere with your sleep, you can adopt habits that encourage better sleep. Start with these simple sleep tips.

1-Put away the smart phones and tablets

Electronic devices keep your mind humming — and far from the relaxed state you need to achieve before bedtime. Dr. Bae says it’s a good idea to put away devices like smart phones and tablets 30 minutes before bed time.

2-Get comfortable

Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.

Your mattress and pillow can contribute to better sleep, too. Since the features of good bedding are subjective, choose what feels most comfortable to you. If you share your bed, make sure there's enough room for two. If you have children or pets, try to set limits on how often they sleep with you — or insist on separate sleeping quarters.

3-Try to go to sleep and get up at the same time every day.

Sticking to a consistent sleep-wake schedule helps set your body’s internal clock and optimize the quality of your sleep. Start by setting a realistic bedtime that will work with your lifestyle. Choose a time when you normally feel tired, so that you don’t toss and turn. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime.

4-Say no to late-night television.

Many people use the television to wind down at the end of the day, but this can backfire. Not only does the light suppress melatonin, but many programs are stimulating rather than relaxing. Try listening to music or audio books instead. If your favorite TV show is on late at night, record it for viewing earlier in the day