BREATHE RIGHT Clear 30 Small/Medium Clear Strips Getting good sleep is a process that starts long before you lie down. What you do—morning, day, and night—can greatly affect your quality of sleep. Here are 12 tips to help you get better sleep every night Why should you get a good night’s sleep? When you’re tired, it may be hard to function at your best. Read on for more reasons to get a good night’s sleep, every night. AVOID ACCIDENTS Whether it’s drowsy driving or chopping vegetables when you’re tuckered out, a slip-up may be more likely when you haven’t had a good night’s rest. CLEAR YOUR MIND Studies show that lack of sleep impairs your ability to make decisions and concentrate. No wonder a bad night’s sleep can cause that mentally “fuzzy” feeling. LIFT YOUR SPIRITS Studies have shown a link between a lack of sleep and being in a bad mood. Getting at least eight hours of sleep can help you avoid a case of the Mondays every day of the week. IMPROVE YOUR MEMORY While we sleep, our brains are busy processing our memories from the day. Studies show that sleeping after learning something new increases the chance you’ll remember it. So if you’re feeling forgetful, try getting some more sleep. MAINTAIN A HEALTHY WEIGHT Some people have a hard time maintaining their weight when they don’t get enough sleep. If you’re tired you may skip exercising or cooking healthy meals. When you sleep less, you may experience a drop in the hormone leptin, which can make you feel hungry even when you don’t need to eat. EAT A SLEEP-FRIENDLY DINNER Try to stick with veggies, beans, lean proteins, and complex carbohydrates. These foods calm the body and increase serotonin levels. ADJUST YOUR ROOM TEMPERATURE The perfect temperature for sleeping is between 60-68 degrees Fahrenheit. Experiment to find out what your optimal temperature is for better sleep. SNIFF OUT YOUR SURROUNDINGS Smells—both good and bad—can affect your dreams. Try spraying calming scents like lavender and chamomile in your bedroom before sleep. CLEAR YOUR MIND Write in a journal, make a list of tomorrow’s priorities, or just quietly meditate. When you finally shut your eyes, your mind should be calm and ready for relaxation. CUT OFF YOUR CAFFEINE You may feel like that afternoon coffee isn’t doing anything, but it is. Caffeine remains in the body for up to 8 hours, so have your last caffeinated beverage around 2pm. NAP WITH CAUTION If you find yourself needing a midday rest, keep it short—10-30 minutes—and try to do it before 3pm. GET MOVING Whether it’s a walk after lunch or a vigorous workout, make sure you exercise daily. Just remember to wind it down at least 3 hours before bedtime. MAKE TIME FOR IMPORTANT CONVERSATIONS It’s not easy to fall asleep after having a difficult conversation—you don’t have time to emotionally process what happened. Instead, communicate earlier in the day so you can relax at night. FOLLOW A ROUTINE Try to wake up at the same time each day—even on the weekends. This will regulate your body’s clock and help you fall asleep more effectively come nighttime. LET THE SUN IN It's the body's cue to stop and start melatonin production, the hormone that controls your sleep cycle. The more natural sunlight you can get in the morning, the better. EAT BREAKFAST Think slow-to-digest foods like oatmeal, eggs, plain yogurt, or nuts. This will help reduce any reliance on caffeine and sugar throughout the day. CLOSE YOUR BEDROOM DOOR WHEN YOU LEAVE Pets can drag dander, fur and pollen into your bed, potentially triggering nighttime allergies. For better sleep, make your bedroom a pet-free zone.