Do you feel jaded at work? Are you forever craving that 'extra hour' in bed? Browse through these expert tips for the answer to your sleep problems.
<h2>Determine your personal sleep quotient (PSQ)</h2><p>Pick a bedtime when you're likely to fall asleep quickly, and make sure it's at least eight hours before you need to get up.</p>
<h2>Keep a consistent sleep time and wake time</h2><p>Go to bed at the same time every night and wake up naturally at the same time every morning, including weekends.
<h2>Give yourself time to wake up</h2><p>Even with adequate rest, don't expect to wake up bright-eyed and bushy-tailed, as the cliche goes.
<h2>Get sleep in one continuous block</h2><p>Sometimes it's impossible, we know.
<h2>Make up for lost sleep as soon as possible</h2><p>Every two hours of wakefulness requires a repayment of one hour of sleep.
<h2>Try napping to pay back your 'sleep debt'</h2><p>When sleep is curtailed at night, a nap can be a stopgap measure to get through the day.</p>
<h2>Buzz off: avoid caffeine after 2 pm</h2><p>It's the magic bullet that allows 'sleepy you' to make it through the day - the most widely used drug in the world.
<h2>Last call: avoid alcohol three hours before bed</h2><p>Many people believe that a nightcap facilitates sleep, but that's a tired old wives' tale. Alcohol is not a sedative.</p>
<h2>Butt out: quit smoking for instant rest</h2><p>Nicotine is an even stronger stimulant than caffeine. It makes it hard to fall asleep and maintain sleep.</p>
<h2>Exercise between 5 and 7 pm</h2><p>Exercise raises endorphin levels to deepen sleep and make it more efficient and restful.
<h2>Cool off: set the thermostat at 65 degrees</h2><p>This is the ideal sleeping temperature. If you're used to it being sauna-like, reduce the temperature gradually.</p>
<h2>Dim the lights: use 45-watt to 65-watt bulbs</h2><p>Light is one of the most powerful cues for initiating and maintaining wakefulness.
<h2>Lull your eyes to sleep</h2><p>Use a small lamp with a dimmer for reading in bed. Gradually lowering the brightness will fatigue your eyes and promote drowsiness.</p>
<h2>Shut out the light</h2><p>Once the lights are out, make sure your bedroom is as dark as possible. If city lights are shining through a curtain or shade, try blackout drapes.</p>
<h2>Cover the clock</h2><p>Even the LED digits on your alarm clock have enough luminosity to get through your thin eyelids and disrupt your sleep.</p>
<h2>Neutralise the noise</h2><p>Even noise as low as 60 decibels, the level of a normal conversation, can stimulate your nervous system. And any sudden or loud sound can put your brain on alert.</p>
<h2>Stop his snoring</h2><p>If you have a partner who snores, try using earplugs or investing in noise-cancelling headphones.</p>
<h2>Design a bedroom</h2><p>Choose muted colors such as neutrals or light pastels for walls and bedding.</p><p>A light blue ceiling has been found to be soothing.</p>
<h2>De-clutter your bedroom</h2><p>Leave toiletries in the bathroom. Clear off that bureau. Get rid of all those magazines and books on the nighttable.</p>
<h2>Replace your mattress</h2><p>Because dust mites will double the weight of your mattress, you should invest in a new one every 10 years.
<h2>Dress for rest - or wear nothing at all</h2><p>Soft, loose-fitting, breathable garments are ideal.</p>
<h2>Pick a perfect pillow</h2><p>Make sure it's firm enough to support your head and neck and maintain your spine's normal curve.</p>
<h2>Go shopping for sheets</h2><p>Picking great bed linens should start with the feel. Don't pay too much attention to the thread count.</p>
<h2>Eject the electronics</h2><p>Create an 'information-free' zone. That means no computers, TVs, iPads, iPods or Blackberrys in the bedroom.</p>
<h2>Wind down from the day</h2><p>A pre-sleep routine is key to a good night's sleep. Your body needs a buffer between the day's stress and the night's rest.</p>
<h2>Protect your privacy</h2><p>Keep kids out of your bed. If you have young children, don't let them develop the sleep-disrupting habit of crawling into your bed on a regular basis.</p>
<h2>Take a break</h2><p>If you toss and turn, get out of bed! Whenever restlessness persists for more than 15 minutes, go to another room.</p>
<h2>Stretch for sleep</h2><p>Stress is the number one cause of insomnia.</p><p>Yoga poses can help your mind relax, help you let go of worry and slip into a deep slumber.</p>
<h2>Lose weight while lying down</h2><p>Staying in bed longer can actually keep you from gaining weight!
<h2>Build your brainpower with sleep</h2><p>Are you looking for a promotion? Learning a new skill? Studying for a test? Struggling with a problem?</p>