If you are having sleep problems, whether or not you are able to fall asleep, wake up too often, don't feel well-rested when you wake up in the morning, or simply want to improve the quality and quantity of your sleep, try as many of the following techniques below as possible:

• Avoid before-bed snacks, particularly grains and sugars. This will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep.
• Use a pillow with proper support. Most people do not realize that a polyester pillow can break down in as little as 3 months.
• Sleep in complete darkness or as close as possible. When light hits the eyes, it disrupts the circadian rhythm of the pineal gland and production of melatonin and seratonin. There also should be as little light in the bathroom as possible if you get up in the middle of the night. No TV right before bed. Even better, get the TV out of the bedroom or even out of the house, completely. It is too stimulating to the brain and it will take longer to fall asleep. Also disruptive of the pineal gland function for the same reason.
• Wear Socks to Bed. Due to the fact that they have the poorest circulation, the feet often feel cold before the rest of the body. A study has shown that this reduced night wakings.
• Read something spiritual or religious. This will help to relax. Don't read anything stimulating, such as a mystery or suspense novel, as this may have the opposite effect. In addition, if you really enjoy reading a suspenseful book, you might wind up unintentionally reading for hours instead of going to sleep.
• Avoid using loud alarm clocks. It is very stressful on the body to be awoken suddenly. If you are getting enough sleep, they should be unnecessary. I gave up my alarm to a dimmer switch that gradually turns the light on to full intensity over 45 minutes. I just love it as it is so gentle and if I need more sleep, I get it without being startled or disrupting my adrenals. Almost like a real dawn.