When you’re tired, there are many things you'll try to help you fall asleep, from counting sheep to drinking a glass of warm milk. But if your Mom’s theories don’t have you dozing, we have a few more recommendations for maintaining healthy sleep habits and getting a good night’s sleep:

• Go to bed and arise at about the same time daily.
• Engage in relaxing activities prior to bedtime.
• Exercise regularly but not late in the evening.
• Avoid eating heavy meals immediately before bedtime.
• Eliminate daytime naps.
• Avoid foods or beverages in the afternoon and evening that contain caffeine.
• Minimize external disruptions like light and noise .
• Avoid alcohol and nicotine use late in the evening.
• Drink a glass of water before bed.
• Use your bed for sleeping only. Reduce the amount of time spent watching TV or reading in bed.

If you are unable to fall asleep, do not become anxious. Leave the bedroom and participate in a relaxing activity like reading until you become drowsy.

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Visit these other pages in our Sleep 101 section for more helpful information on coping with sleeplessness:

• What Causes Insomnia?
• Do I Really Need A Sleep-Aid?
• Resources on Sleeplessness