7 Ways For Better Sleeping Every Night

Falling asleep may seem like an impossible dream when you’re awake at 3 a.m., but good sleep is more under your control than you might think. Following healthy sleep habits can make the difference between restlessness and restful slumber. Researchers have identified a variety of practices and habits—known as “sleep hygiene"—that can help anyone maximize the hours they spend sleeping, even those whose sleep is affected by insomnia , jet lag, or shift work.

these are some few useful tips to help get a very well sleep at night:

Set a sleep schedule:

If you do only one thing to improve your sleep, this is it, says Dr. Breus: Go to bed at thesame time every night and get up at the same time every morning—even on weekends. A regular sleep routine keeps your biological clock steady so you rest better. Exposure to a regular pattern of light and dark helps, so stay in sync by opening the blinds or going outside right after you wake up (bonus: morning light has been shown to keep you slim.

Stop smoking:

Reason number 1,001: Nicotine is a stimulant, so it prevents you from falling asleep. Plus, many smokers experience withdrawal pangs at night. Smokers are 4 times more likely not to feel as well rested after a night's sleep than nonsmokers, studies show, and smoking exacerbates sleep apnea and other breathing disorders, which can also stop you from getting a good night's rest. Don't worry that quitting will keep you up nights too: That effect passes in about 3 nights, says Lisa Shives, MD, sleep expert and founder of Northshore Sleep Medicine. Click here to see useful tips to stop smoking.

Exercise but not before 4h hours bedtime:

Working out—especially cardio—improves the length and quality of your sleep, says Dr. Shives. That said, 30 minutes of vigorous aerobic exercise keeps your body temperature elevated for about 4 hours, inhibiting sleep. When your body begins to cool down, however, it signals your brain to release sleep-inducing melatonin, so then you'll get drowsy.

Don't Drink Caffeine After 2pm:

That means coffee, tea, and cola... Caffeine is a stimulant that stays in your system for about 8 hours, so if you have a cappuccino after dinner, come bedtime, it'll either prevent your brain from entering deep sleep or stop you from falling asleep altogether.

Listen to a bedtime story:

Load a familiar audiobook on your iPod/Phone—one that you know well, so it doesn't engage you but distracts your attention until you drift off to sleep.

Kick out furry bedmates:

Cats can be active in the late-night and early morning hours, and dogs may scratch, sniff, and snore you awake. More than half of people who sleep with their pets say the animals disturb their slumber, according to a survey from the Mayo Clinic Sleep Disorders Center. "But if your pet is a good, sound sleeper and snuggling up with him is comforting and soothing, it's fine to let him stay put,"

Breathe deeply:

This technique helps reduce your heart rate and blood pressure, releases endorphins, and relaxes your body, priming you for sleep. Inhale for 5 seconds, pause for 3, then exhale to a count of 5. Start with 8 repetitions; gradually increase to 15. To see if you're doing it right, says Dr. Breus, buy a bottle of children's bubbles, breathe in through your belly, and blow through the wand. The smooth and steady breath that you use to blow a bubble successfully should be what you strive for when you're trying to get to sleep.