How to Sleep Better

Sleep is essential. Without the adequate quantity and quality of sleep, life can be pretty tough. Poor sleep can adversely affect your job performance, how you get along with people and even how you drive.

If you wake up on the wrong side of the bed and can't focus, you probably need to increase your sleep.

What and when you eat can make all the difference in the world. Consider how sleepy most get after pigging out at Thanksgiving dinner. The proteins in turkey can make you mighty tired. So can overloading on carbs. But overloading on anything just before going to sleep can cause the additional calories to be converted to fat while you sleep. Spicy foods can also cause sleep problems. After all, there's an entire industry devoted to reducing the symptoms of heartburn. The best bet? Mom's old trick of warm milk. Or, if you're lactose intolerant, another warm (not hot) decaffeinated beverage may work.

Exercise makes you tired. Over time, though, exercise also makes your sleep more efficient. As such, you'll sleep deeper but actually require less sleep to function well. Working out also allows you to blow off some steam, which in turn makes you more relaxed. As an added bonus, exercise will help your entire body more efficient - and the higher your percentage of muscle, the more efficiently your body metabolizes fat stores.

Sex. Yes, good old-fashioned boot knocking at bed time can produce wonderfully deep slumber (and you thought it was just a fun thing to do after the kids went to sleep). This is something men have been aware of and something that has annoyed women since the dawn of time. But members of the fairer gender can also enjoy the benefits from pre-slumber coital - especially if their partners...umm...(how to say this politely?)..."do their jobs." It's a great way to reduce stress, too!

Bedding. How old is your mattress? Older mattresses often lose their quality over time. And, if you require a hard mattress and yours is too soft (or vice versa), the quality of your sleep will be affected. Also look at your pillow(s), sheets and comforters as culprits. Buying new pillows at least once per year and washing your sheets once per week can make all the difference in the world. You may need to swap out your current stuff, though, if you determine that you're allergic what you're sleeping on.

Your partner. If your partner tosses and turns, you might want to try separate sleeping situations. If this doesn't sound like much fun, you're probably right. You might also want to consider a bigger bed. If you have a twin size mattress, go with a queen size. Already at the queen? Go to the king. If snoring is the issue, encourage your partner to stop sleeping flat on the back. Many have also benefited from breath-rite strips.

Don't suffer from poor sleep any more. Improve the quality and quantity of your sleep. You'll feel better and think better, too.