Go easy on the booze
A nightcap, tempting though it may be when you can’t sleep, can actually ruin your slumber—and that’s especially true for women. According to one study, men who went to bed tipsy slept soundly—as well as when they were sober—but women slept fewer minutes and woke up more often. What’s more, alcohol robs you of REM and the other, deeper stages of sleep—which are the ones that make you feel most rested. Finally, like coffee, alcohol is a diuretic, says Dr. Weil. It’s hard to sleep when you’re running to the bathroom every couple of hours.
Unwind when you get home
If walking in the door means confronting a pile of bills—or a gaggle of hungry children—it’s understandable that relaxation can seem all but impossible. But it’s smart to start unwinding early in the evening, so you’re marking a transition from your stressful day life, to your evening. Pencil in a 5-minute window of you-time where you brew a cup of calming chamomile tea, take a bath if you have time, or just sit quietly alone (bathrooms are great since no one will bother you in there).
Step away from your phone
That thing that’s been glued to your hand all day? It’s got to go if you want a sound sleep—and the same goes for your laptop and iPad, too. Why? The blue wavelengths produced by your smartphone and other gadgets (and energy-efficient LED light bulbs) significantly suppress the production of melatonin, the hormone that makes you sleepy, according to University of Basel research. Another problem: Light-emitting devices engage and stimulate the mind, resulting in poorer sleep, according to an Osaka University study.