Ten Ways to Better Sleep

1. Go to bed and get up at the same time every day, regardless of whether you have to go to work.

2. Abstain from alcohol and cigarettes for at least two hours before bedtime. Don't drink coffee later than five hours before going to sleep.

3. Make your bedroom cozy and restful. Don't eat, work, or watch TV in it.

4. If you're having trouble falling asleep, don't just toss and turn. Get out of bed, go into another room, and read or do other relaxing exercises until you feel sleepy.

5. Try to avoid sleep-inducing drugs if you can. Using drugs allows you to maintain bad habits your should be trying to break. (If the truth sets you free, you will be free indeed).

6.Try not eating a heavy meal before going to sleep.

7. Regular exercise will help tire you out, promoting good sleep. Be sure to finish exercising at least three hours before going to sleep.

8. Play some relaxing music, let some fresh air into your room, turn off the phone, and allow your body and mind to wind down at least 30 minutes you want to fall asleep.

9. Take a 15-to 30- minute during the day if you feel you sleep deprived.

10. Don't rob yourself of adequate fest day after day by working late. When you've reached the limit of your productivity, say good night.

Sleep deprivation can adversely affect the brain and cognitive function. A 2000 study, by the UCSD School of Medicine and the Veterans Affairs Healthcare System in San Diego, used functional magnetic resonance imaging (FMRI) technology to monitor activity in the brains of sleep-deprived subjects performing simple verbal learning tasks.The study showed that regions of the brain's prefrontal cortex displayed more activity in sleepier subjects. Depending on the task at hand, the brain would sometimes attempt to compensate for the adverse effects caused by lack of sleep.

Don't let your brain get to the point of compensating for the lack of sleep. Falling asleep was always this easy, you just never knew.