Lucky the woman who has no trouble falling -- or staying -- asleep. For everyone else, WebMD has 11 suggestions for getting a better night's sleep.
1. It might be tempting to stay in bed on weekends, but according to a Harvard study, sleeping extra hours on weekends will not make up for a sleep deficit. In fact, it could affect your ability to focus.
2. The best way to exercise is outdoors, right before dinner. It seems that exposure to late-afternoon sun can regulate your internal clock. The downside is that most of us are still at work when we should be out exercising, especially as our days get shorter.
3. Try a complex carb before-sleep snack to increase levels of the sleep-inducing amino acid tryptophan. Suggestions: an oatmeal raisin cookie and glass of milk, a piece of whole-grain toast or a small bowl of cereal.
4. Devise a sleep schedule -- and then stick with it. Seven days a week, go to bed at the same time and get up at the same time. Your bedroom should be dark, cool and quiet. No TV.
5. Banish anxiety before bedtime. After dinner, plan your next day, catch up on e-mail and tie up any loose ends.
6. A nap -- of no more than 30 minutes -- can make you function better and lower your blood pressure. But avoid napping late in the day. Just know that if you have sleep issues, a nap might make them worse.
7. Caffeine stays in your system three to five hours and can mess up sleep. Find it in coffee, soda, tea, chocolate, and certain medications -- decongestants, antidepressants and Excedrin.
8. Try some natural remedies for a good night's sleep: Chamomile tea, aromatherapy, lavender and melatonin.
9. Try progressive muscle relaxation. Lie down. Starting at your toes, tighten all the muscles in your toes for several seconds. Relax. Continue this process, working up your body, ending with your neck and face.
10. Two-thirds of people with pain sleep poorly. With your doctor's approval, consider taking a nighttime pain reliever.
11. Still sleepless? It might be time to see a doctor.