How to Get Better Sleep

Zzzz. A good night's rest can be more precious than gold to an overworked, over-stressed body. Experts recommend fitting in a full seven to nine hours of sleep per night, and getting better sleep can improve work performance, memory and even relationships.

But it's not always easy to get to bed on time, or to relax once you're there. If you're feeling sleep-deprived, there are plenty of natural options to help soothe you into a restful slumber. The following suggestions can help you make the most of your slumber.

Before bedtime

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• Make sure your bedroom is a sleep haven ? keep the temperature down, the lights low, and avoid doing anything but sleeping, snuggling or other bedroom activities between the sheets. This means no TV, late-night Web surfing, or, worst of all, work.
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• Lavender has been proven effective at inducing calm and relaxation. Get a lavender eye pillow or use a few drops of the essential oil to soothe your senses.
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• Establish a bedtime routine. Taking a hot bath can exaggerate the natural temperature dip your body experiences as it transitions from wakefulness to sleep, bringing sleep on faster. You can make bathing at night and reading something pleasant before bed a daily practice.
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• Avoid (or eliminate) caffeine, nicotine and alcohol, especially close to bedtime. Alcohol and nicotine may seem to induce shut-eye, but both cause disrupted snoozing later on in the night. Caffeine can stay in your system for up to 12 hours, keeping you awake long after you'd like.
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