How can I sleep better at night?

To sleep well, start by committing to a certain number of hours (six to eight at least -- whatever feels best) per night. Start making a commitment for one to two days a week. If 10:00 pm will be bedtime rather than midnight, be realistic about it. An hour before bedtime, you need to start shutting down and removing stimulants in your environment. Turn off the TV, hang up the phone, get off the computer, log out of Facebook -- you get the idea. Then do something to prepare yourself for quality sleep, like reading a book or taking a hot bath. Work yourself up to following this pattern most nights of the week. And remember that you shouldn't have caffeine after lunchtime. Caffeine's effects can last up to ten hours and cause insomnia. Treat yourself to nice pillows, soft sheets, and plush textures. Your bed is your sanctuary, so make it a pleasure to go there.

Eating a healthful diet and getting some exercise can mean better sleep. But there are even more everyday choices you can make to improve the quality of your sleep. Little changes -- in your behaviors and your environment -- can have a big impact. In fact, 70% to 80% of people who have sleep problems get some relief by practicing these good habits, also known as good "sleep hygiene."

The keys to good sleep hygiene all deal with setting the stage for sleep, both inside your head and body as well as outside, in the space around you.

The first part of good sleep hygiene is to put muscle tension and worries to rest. So whenever you can't let your worries go, you should have a pocketful of quick destressors to turn to. They'll help get you ready for sleep, whether you have five minutes or a whole hour to spare. Here are some examples:

• deep breathing
• meditation
• guided imagery
• progressive muscle relaxation
• massage

The rest of sleep hygiene is all about setting the stage for sleep. That means turning your bedroom into a sleep sanctuary and cutting out all those activities that interfere with sleep. Here's what to nix before bed:

• consuming alcohol or caffeine within a few hours of bedtime
• engaging in stimulating activities right before bed (like the surfing the Web or watching TV)
• exercising too close to bedtime
• eating a large meal before bed

Here's how to create a sleep sanctuary:

• Clear the clutter from your bedroom.
• Keep your bedroom on the cool side.
• Spend a little extra on a comfortable mattress, pillows, bedding and PJs.
• Turn off all sources of ambient light and noise from cell phones, clocks, outdoor lights, heaters, fans, etc.

With a few small and simples changes like these, you could be well on your way to higher quality ZZZs.

Take the RealAge Test!

It might help to add more "physical stillness” to your day. Take a walk without checking your cell phone or electronics. Grab your brown bag lunch and sit outside under a shady tree. Grab a 15 minute cup of tea and write in a journal. Go out in the late afternoon and garden a bit.

If you engage in calming activities during your waking hours, you may be more likely to relax, fall asleep and have a more peaceful sleep experience. You can also try meditation or soaking in a warm bath before going to sleep. Most sleep experts recommend a period of winding down in the hours before bedtime.