Tips for A Better Nights Sleep

1. Stick to a regular schedule.  Plan to go to bed and wake up at the same time every day.
2. Try not to nap.  If you really need a nap, try to keep it short, less than 45 minutes.
3. Stay active. Exercise regularly, but not within a few hours of bedtime.
4. Don't eat large meals before bed.
5. If you choose to eat before bed, a light  snack should consist of mostly carbohydrates with a small amount of protein. This combination increases the availability of tryptophan to the brain. Try eating a small bowl of low sugar oatmeal along with low fat milk. A sliced apple with a few slices of cheese can also do the trick. Avoid large amounts of protein before bed, it may keep you from falling into a sound sleep.
6. Yogurt - Yogurt contains tryptophan, an amino acid, that is essential to help your body produce neuro-chemicals to help you sleep.  
7. Limit caffeine, alcohol, and nicotine. All of these can add to sleep problems.
8. Relax. Try taking a warm bath, meditating, or reading to wind down before going to sleep.
9. Soak Your Feet - Soaking your feet in hot water with a little Epsom salt, helps activate the "relaxation" response and prepares your body for a good nights rest. Do this about 15-minutes prior to going to sleep.
10. You can also use an aromatherapy diffuser or add a few drops to water in a spray bottle to disperse the scent around your bedroom.
11. Drink Tea - Drinking a relaxing mixture of herbal tea can help lull you into a deeper sleep. A mixture of Valerian root, Chamomile, Hops, and Passion flower have all shown to be helpful in regulating sleep. Other herbs may be: oyster shell, ziziphus, Chinese senega, lily bulb, China root and licorice.
12. Spritz - Spritz a small amount of Lavender or Chamomile spray on your pillow at night for relaxed and sweet dreams.  You can also use an aromatherapy diffuser or add a few drops to water in a spray bottle to disperse the scent around your bedroom.
13. Take a moment.  Make some time in your schedule for a pre-sleep relaxation ritual.  Taking a hot bath just before bed has been shown to promote a deep, restful sleep.  You can also add a handful of hops to the bathwater or place a small amount of dried hops wrapped in a cloth inside your pillow case.  Hops are used to reduce restlessness during sleep.
14. Acupuncture Can Help:  Acupuncture has shown to help achieve a relaxing and sound sleep. Two powerful points in the ear can send you off to dreamland.