Sleep habits for a good night's rest:

• Stay away from caffeine, nicotine, and alcohol, particularly later in the day.
• Have a light snack (but avoid eating a large meal) shortly before bedtime.
• Go to bed and get up at the same times each day, even on weekends.
• Get regular exercise early in the day.
• Keep your bedroom cool, dark, and quiet. A fan or soft music can help disguise distracting bedtime noise.
• Use your bed for only sleep and sex.
• Before bedtime, do muscle-relaxing exercises or take a warm bath.
• Don't take sleeping pills unless your doctor prescribes them.
• Avoid daytime naps unless they last less than 1 hour and are taken before 3 PM.
• Try counting sheep or counting backward, which can lull some people to sleep.
• If you lie in bed awake for more than 30 minutes, get up, go to a different room and read or watch television, and return to bed when you feel sleepy.

How much sleep is right for you?

Some people feel fine with 4 hours of sleep, and others require up to 10. Older people tend to need less sleep than younger adults; children and teens need the most. The right amount of sleep for you is the amount that allows you to awake refreshed and have energy throughout the day.

Some experts say that you are sleeping the right amount for you if you do not need an alarm clock to wake you in the morning. Others suggest that you note how long you sleep during vacation--when you do not have to get up at a certain time--and use that schedule as a guide. During the first part of your vacation, you may sleep longer to make up for a prior lack of sleep, but the length of time you sleep after vacationing for a few days is probably the best amount for you.