30 ways to get better sleep siteadmin January 19, 2011 Do you feel jaded at work? Are you forever craving that 'extra hour' in bed? Browse through these expert tips for the answer to your sleep problems. sleep 1Determine your personal sleep quotient (PSQ)Pick a bedtime when you're likely to fall asleep quickly, and make sure it's at least eight hours before you need to get up. sleep 2Keep a consistent sleep time and wake timeGo to bed at the same time every night and wake up naturally at the same time every morning, including weekends. sleep 3Give yourself time to wake upEven with adequate rest, don't expect to wake up bright-eyed and bushy-tailed, as the cliche goes. From our partner sleep 4Get sleep in one continuous blockSometimes it's impossible, we know. sleep 5Make up for lost sleep as soon as possibleEvery two hours of wakefulness requires a repayment of one hour of sleep. sleep 6Try napping to pay back your 'sleep debt'When sleep is curtailed at night, a nap can be a stopgap measure to get through the day. sleep 7Buzz off: avoid caffeine after 2 pmIt's the magic bullet that allows 'sleepy you' to make it through the day - the most widely used drug in the world. From our partner sleep 8Last call: avoid alcohol three hours before bedMany people believe that a nightcap facilitates sleep, but that's a tired old wives' tale. Alcohol is not a sedative. sleep 9Butt out: quit smoking for instant restNicotine is an even stronger stimulant than caffeine. It makes it hard to fall asleep and maintain sleep. sleep 10Exercise between 5 and 7 pmExercise raises endorphin levels to deepen sleep and make it more efficient and restful. sleep 11Cool off: set the thermostat at 65 degreesThis is the ideal sleeping temperature. If you're used to it being sauna-like, reduce the temperature gradually. From our partner sleep 12Dim the lights: use 45-watt to 65-watt bulbsLight is one of the most powerful cues for initiating and maintaining wakefulness. sleep 13Lull your eyes to sleepUse a small lamp with a dimmer for reading in bed. Gradually lowering the brightness will fatigue your eyes and promote drowsiness. sleep 14Shut out the lightOnce the lights are out, make sure your bedroom is as dark as possible. If city lights are shining through a curtain or shade, try blackout drapes. sleep 15Cover the clockEven the LED digits on your alarm clock have enough luminosity to get through your thin eyelids and disrupt your sleep. From our partner sleep 16Neutralise the noiseEven noise as low as 60 decibels, the level of a normal conversation, can stimulate your nervous system. And any sudden or loud sound can put your brain on alert. sleep 17Stop his snoringIf you have a partner who snores, try using earplugs or investing in noise-cancelling headphones. sleep 18Design a bedroomChoose muted colors such as neutrals or light pastels for walls and bedding.A light blue ceiling has been found to be soothing. sleep 19De-clutter your bedroomLeave toiletries in the bathroom. Clear off that bureau. Get rid of all those magazines and books on the nighttable. From our partner sleep 20Replace your mattressBecause dust mites will double the weight of your mattress, you should invest in a new one every 10 years. sleep 21Dress for rest - or wear nothing at allSoft, loose-fitting, breathable garments are ideal. sleep 22Pick a perfect pillowMake sure it's firm enough to support your head and neck and maintain your spine's normal curve. sleep 23Go shopping for sheetsPicking great bed linens should start with the feel. Don't pay too much attention to the thread count. From our partner sleep 24Eject the electronicsCreate an 'information-free' zone. That means no computers, TVs, iPads, iPods or Blackberrys in the bedroom. sleep 25Wind down from the dayA pre-sleep routine is key to a good night's sleep. Your body needs a buffer between the day's stress and the night's rest. sleep 26Protect your privacyKeep kids out of your bed. If you have young children, don't let them develop the sleep-disrupting habit of crawling into your bed on a regular basis. sleep 27Take a breakIf you toss and turn, get out of bed! Whenever restlessness persists for more than 15 minutes, go to another room. From our partner sleep 28Stretch for sleepStress is the number one cause of insomnia.Yoga poses can help your mind relax, help you let go of worry and slip into a deep slumber. sleep 29Lose weight while lying downStaying in bed longer can actually keep you from gaining weight! sleep 30Build your brainpower with sleepAre you looking for a promotion? Learning a new skill? Studying for a test? Struggling with a problem? 1 / 30 Previous Next JOIN THE CONVERSATION FROM OUR NETWORK What's Popular 114 tweets that totally sum up how Australians feel about the, err, non-leadership spill. 2Lucy Hale on the dark side of Instagram fame: "I have definitely crossed the line with it." 3Wait. 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