• Make your bedroom a soothing sanctuary to help ease into sleep.bed. pillow and duvet.bed head. image by L. Shat from Fotolia.com
  
  Getting quality sleep on a regular basis can improve your overall physical health, not to mention your mood. And according to the National Institute of Neurological Disorders and Stroke, some 60 million Americans aren't getting the sleep they need. While many of these people turn to medications, simply tweaking your sleep environment and daily routines can go a long way toward a better night's rest.
  
  

Stick to a Schedule

• Creating and sticking to a sleep schedule is one of the most important things you can do to enhance your sleep. Go to bed and wake up around the same time daily throughout the week, including weekends. Though catching up on missed shut-eye on the weekends is tempting, this can derail your body's sleep cycle, making it tougher to get to sleep when you need to. The Mayo Clinic advises limiting daytime naps to no more than 30 minutes or avoiding them all together to fall asleep more easily at night. Another important part of a sleep schedule includes the hour before bedtime. Creating a soothing routine during this time is another effective, natural way to train yourself to unwind. This could entail soaking in a warm bath, listening to calming music or reading. Avoid bright TV or computer screens and dim the lights during your bedtime routine to further coax yourself into a relaxed, sleep-ready state.
  
  

Avoid Stimulants

• What you consume throughout the day can affect your sleep. It's important to avoid stimulants late in the day, including caffeine, alcohol and nicotine, which can keep you up long past your bedtime and disrupt sleep once you do nod off. Heavy nighttime meals can also prevent a good night's sleep, so eat a light dinner at least a couple of hours before you plan to go to bed (this is especially crucial for frequent heartburn sufferers). Try not to drink too much liquid before going to bed, as this can lead you to wake up during the night to empty your bladder. And while regular exercise is key to getting consistent quality sleep, working out in the four hours or so leading up to bedtime can stimulate your body and make falling asleep a challenge.
  
  

Create a Sleep-friendly Environment

• Making your bedroom an optimal place for sleep should help you get more of it. First, it's important to have a comfortable mattress and pillow that makes your bed an inviting place for sleep. If your kids or pets have a habit of sharing your bed that disrupts your sleep, set boundaries to keep this from happening. Also, treating the bed strictly as a place for sleep and relaxation can help train your mind to get a better night's sleep there. Ban work papers, laptops or other materials that might preoccupy you. Before preparing for bed at night, ensure that your bedroom is dark, cool and quiet to make falling asleep easier. Some people find that white noise, nature sounds or gentle background music helps them drift off more easily, while light sleepers may need ear plugs to block out noise. Whatever your preferences, darkness is an essential signal to your body that it's time to sleep, so put up blackout curtains or slip on an eye mask.