9 Ways to get a Good Night's Sleep By Jeanette LeBlanc, Ph.D. 1. Make a date with "Mr. Sandman." Do you know how much sleep your body requires? The average requirement is eight hours, although certain individuals may need more or less. If you allow yourself to wake up naturally on your day off, you can usually ascertain your personal sleep quota. Schedule your bedtime an hour or two earlier if need be, to see how great you feel when you are fully rested and raring to go. 2. Watch what you eat. Don't make the mistake of eating a high-sugar or carbohydrate food close to bedtime, which will effect your blood insulin level. If you must eat close to bedtime, choose a high-protein food with green leafy vegetables. 3. Limit your use of certain medications, caffeine, nicotine, and alcohol. All may interfere with normal sleep cycles. Limit the use of sleeping pills or aids. They can create a vicious cycle of addiction, resulting in worse sleep patterns than before. Instead, use natural aids, such as warm milk or herb tea. Many people have praised melatonin supplements. Melatonin is a natural hormone produced by the pineal gland that is released in our bodies at night. 4. Make sure you have a comfortable bed and a restful bedroom. Make your bedroom your sanctuary away from the world. If you are a shift-worker, create a "simulated night" in your bedroom with darkened rooms and lightproof curtains. 5. Exercise regularly to enhance and deepen sleep. But don't exercise within two hours of bedtime. Early morning or evening is an ideal time for many women. 6. Clear your mind. Make a to-do list for tomorrow and then forget about it until tomorrow's alarm rings. Take a soothing bath with candlelight, music, and scented bubble bath. In addition, clear your schedule. Don't over-commit. Try to find ways to simplify your life. Say "no thanks" to that next event you really aren't interested in and you'll have more time for relaxation. 7. Only use your bed for sleeping and sex. It is tempting to read, watch television, and eat an evening snack, etc. in bed. However, you want to reinforce the associations in your mind and body for the bed as an environment conducive to sleep. If you have a home office in the corner of your bedroom, put work away so you won't be tempted to pick it back up. 8. Create sleep rituals. If your nighttime habits are erratic and you're still racing around at the end of the day, trying to get just one more thing done, consider creating a sleep ritual for yourself. Enjoy some light reading; choosing to read something just for fun. Reading the latest report from work will keep your mind wired in "work" mode. Many people enjoy journaling about the day's events, listening to relaxing music, or giving or receiving a massage before turning in. Create your own sleep ritual to help you drift off into a restful slumber. 9. Let things go. Let the dust bunnies roam and the laundry pile rise. Don't forego your precious sleep in order to do the dishes. You can do it later or do yourself an even bigger favor and hire a cleaning lady. You certainly deserve a little "me-time". As you review your jam-packed schedule, specifically look for things that you could "let go" have, starting with the things that you dread. Learning to say "no" or "I'll get back to you on that" will save you lots of headaches and just one more thing to do. Consider these restful tips and add a few of your own as you hopefully… Say goodbye to Dreamland Woes and hello to a good night's sleep! Also see: Getting a good nights sleep with a baby in the house Jeanette LeBlanc, Ph.D., is a National Certified Counselor, freelance writer and a fun-loving Mom.