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How To Sleep Better Tonight

6 Things You Can Do Today To Sleep Better, Deeper And Longer Tonight
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By Emma Haak

The key to a good night's rest is in the choices you make all day long. Add these six moves to your daily routine today, and you'll feel a real difference in how you wake up tomorrow.

How To Sleep Better, By Emma Haak
7 A.M.: Make Your Bed(01 of07)
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Your mother was right -- you should tidy up those sheets: People who make their bed every day are 19 percent more likely to report a better night's rest, according to a poll by the National Sleep Foundation. "Research shows that people with sleep problems who use their bed only for sleep improve their rest," says Judith Davidson, PhD, author of Sink into Sleep: A Step-by-Step Workbook for Reversing Insomnia. Plus, when your bed is neat and tidy, you're less tempted to crawl in to read a book or talk on the phone. (credit:Thinkstock)
7:15 A.M.: Throw Open The Shades(02 of07)
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Getting natural sunlight on your face within two hours of waking helps sync your internal clock to the environment, says Robert Rosenberg, medical director of the Sleep Disorders Center in Flagstaff, Arizona. When your body is aligned with nature's light-dark cycle, the release of melatonin will regulate, so you'll find it easier to fall asleep at night. (credit:Thinkstock)
12 P.M.: Take A Gym Break(03 of07)
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A recent study from Oregon State University found that at least 150 minutes of moderate to vigorous exercise per week improves sleep quality by 65 percent. Researchers believe that the natural cooldown that occurs after a workout may help hasten the decline in core body temperature that's associated with sleep, so you'll fall asleep more easily when you finally get in bed. (credit:Thinkstock)
7 P.M.: Dine On Whole Grains(04 of07)
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Try adding one cup of whole wheat macaroni to your dinner a few nights a week -- it contains 38 percent of your daily value of magnesium. "Magnesium has a relaxing effect on the muscles and the nervous system," says Rosenberg. "It also helps with production and absorption of one of the main sleep-promoting neurotransmitters." (credit:Thinkstock)
8:30 P.M.: Take A Bath(05 of07)
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Indulging in a relaxing nighttime ritual that separates you from the worries of the day is key. And a hot bath is a good place to start: A small study published in the journal Sleep found that older female insomniacs who took a bath at least 90 minutes before bed reported improved sleep quality. (credit:Thinkstock)
9 P.M.: Watch TV On The Couch Instead Of In Bed(06 of07)
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Don't tuck in for the night until you're truly tired. "Every minute you spend awake -- and out of your bed -- increases your need for deep sleep, also known as your sleep drive," says Colleen Carney, Ph.D., coauthor of the upcoming book Goodnight Mind: Turn Off Your Noisy Thoughts and Get a Good Night's Sleep. "Spending more time in bed actually tells your body that you need less rest, so you end up cutting your sleep drive short." (credit:Thinkstock)
10 P.M.: Sweet Dreams! (07 of07)
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(credit:Thinkstock)

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Related On HuffPost: 7 Sleep Conditions

Before You Go

Stress-Busters For Better Sleep
Start A Worry Journal(01 of06)
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Before you get into bed, spend 10 minutes or so writing down what's really troubling you in a journal or on a piece of paper -- anything from work and family concerns to some issue or question that's really bugging you, Ojile says. "The reality is that writing it down in a worry journal isn't going to solve the problem," he says. But what it can do is give you a place to put down your thoughts and let them go until tomorrow. (credit:Alamy)
Take A Bath(02 of06)
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The benefits here are twofold. First, water tends to be soothing psychologically, Ojile says, which can help ease built-up stress from the day. But it can also benefit our sleep: The act of cooling the body, like that which happens when you get out of a warm tub, makes us feel tired.Don't want the fuss of taking a bath? Sipping a cup of warm, non-caffeinated green tea can trigger that same cooling response in the body, Ojile explains. (credit:Alamy)
Say A Prayer (Or Meditate!)(03 of06)
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If your mom told you to say your prayers before bed, she was on to something. No matter what you believe in, the act itself can help quiet your brain."In order to pray or to meditate in a very effective way, you've got to let go of those things in life that are the same ones that keep you from sleeping," Ojile says. Both prayer and meditation can quiet the brain, which will ultimately keep you from tossing and turning in bed. And the act of repetition, like saying the rosary prayers in order, for instance, seems to be especially powerful, he adds. (credit:Alamy)
Take A Walk(04 of06)
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While some might find that strenuous exercise too close to bedtime only makes sleep more elusive, taking a leisurely walk a couple of hours before turning in can actually help."An evening walk is a really helpful to help get rid of some of those stresses and strains from the day," Ojile says. "You always feel better after a walk." (credit:Alamy)
Relax Your Muscles(05 of06)
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One old-fashioned technique that can trigger sleep is called progressive muscle relaxation, which Ojile describes as almost a form of meditation and yoga. Here's how it works: Start down at your feet and work your way up the body, focusing on relaxing each part, one at a time. When you get to your core, take some deep breaths. "As you get to the deep breathing, you're by nature going to be ready for sleep," he says. "You're naturally feeling more calm and relaxed." (credit:Alamy)
Cuddle Up(06 of06)
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Spending some time cuddling with a partner before bed stimulates the kind of emotions that are, by nature, calming, Ojile explains. And that means better sleep.Having sex can also help (we bet you won't say no to that assignment). "It may prevent sleep immediately," he says, "but ultimately it promotes sleep and relaxation. (credit:Alamy)
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