9 Suggestions For Better Rest

Try to get into the habit of napping 10 to 20 minutes in the afternoon, preferably lying down in a darkened room.

Spend some time outdoors as often as you can to get exposure to bright, natural light. If you are concerned about harmful effects of solar radiation, do it before 10 a.m. or after 3 p.m. and use sunscreen.

Try to give yourself about an hour in dim light before you go to sleep at night. Lower the lighting in your house and bedroom. This includes exposure to computer, phone and tablet screens. If other members of the household object, wear sunglasses.

Pay attention to sleep hygiene. All the details of lifestyle, including intake of caffeine, quality and comfort of your mattress, and bedroom design affect the quality of sleep. When you are ready to go to sleep, try to keep your bedroom completely dark.

To minimize early waking, try to postpone the evening meal until after dusk and schedule some kind of stimulating activity in the early evening.

If your mind is too active when you get into bed, you will not be able to fall asleep - no matter how tired you are. Learn and practice one or more relaxation techniques that can help you disengage from thoughts.

Consider natural sleep aids. Valerian and melatonin are both effective remedies for occasional insomnia.

Determine how much sleep is optimal for you. People vary in their need for sleep, from as few as four hours a night to as many as 10. Most require seven to eight hours, but ideal amounts can change over time. You can adjust your bedtime and see how you feel after sleeping for various amounts of time, or simply note how much you slept on days when you feel rested and productive.

If you do wake early, try to use the time productively. Read or write for an hour, then try to go back to sleep until morning. Think of the yin-yang symbol, which symbolizes harmony with a small dot of white on a black background and vice versa. Seen from this perspective, a period of nighttime wakefulness complements your daytime nap.