Most people do the best they can to get enough sleep. It’s not easy as most of us are busy with work, families and kids, as well as travel and social activities. If you find yourself sometimes burning the candle at both ends, go for quality over quantity. Here are some ways to get deeper, more restful, better quality sleep:

1. Make sure you are comfortable
Don’t get too used to your too-soft bed or dusty pillow! Identify what makes you comfy. If you wear pj’s, be sure they are not constrictive. Get a good mattress that is firm and supportive. Keep the room well ventilated and at a comfortable temperature. You might even try a few drops of lavender essential oil on your sheets.

2. Finish eating 2 to 3 hours before going to bed.
It takes energy to digest food, and that can interrupt the sleep cycle. Even if you can get to sleep after eating you may find you wake feeling groggy and sluggish.

3. Exercise regularly during the day.
This really helps…you’ll be so glad to hit the sack at the end of the day! Do something you enjoy, like a fun sports activity, a walk out in the fresh air on your lunch hour–for at least 20 minutes.

4. Avoid nicotine, caffeine, and alcohol close to your bedtime.
These are all strong stimulants and can keep you up or cause your sleep to be interrupted.

5. Adopt a relaxing routine before going to bed.
Something simple, like a warm bath or shower and a few pages from a good book, listening to some soothing music or writing some thoughts in a journal are some things that can help you to wind down after a stimulating day. It’s a good idea to try to turn off the TV and have a few minutes of quiet relaxation before turning in – especially if you regularly watch the news.

6. Get a massage
I always have the deepest, most relaxing sleep after a good massage. Get your significant other (or whoever) to massage your muscles of your back, shoulders, face, or scalp, since these are the places most likely to hold tension. Drink water before and after your massage so your body can flush out any toxins that were released. You will feel like a new person after a massage, sleep and being hydrated!

7. Deep Breathing
Many people have a very shallow breathing pattern and don’t even realize it. Simply listening and paying attention to your breath can be meditative and very calming to your nervous system. As you lay in bed, close your eyes and try inhaling fully and deeply, and exhaling fully and deeply. Notice the space between breaths too. Don’t force or shorten those spaces, let them be and happen naturally. Follow the breath and focus on it, noticing its sound and feeling. Try to do this for at least 5 full breaths and work your way up to 10 or 20.

8. If you can’t sleep, get up.
There’s no point to getting frustrated because you are not sleeping. Get up and do something quiet and not too stimulating, and when you feel tired again return to bed.

9. Have a cup of herbal tea
A simple cup of tea can be very soothing and calming. Your local supermarket or health food store may carry blends of tea which are meant to help with sleep. Look for herbs with calming and relaxing properties such as Chamomile, Valerian, Passionflower, St. John’s Wort, Skullcap and Licorice root.

10. Visualization
A good way to melt away the stresses of the day that may be keeping you up at night is to visualize yourself in your favorite place (near the ocean, in nature, for example) relaxed, calm and happy. Try to get all of your senses involved, for example, in your mind try to hear the sound of the ocean or smell the fresh cut grass. The more clarity you have around your visualization the more relaxed you will be, and the more likely to drift off into a deep, sound sleep!