Stop Counting Sheep:  10 Secrets to A More Restful Night's Sleep

One of the best ways to look and feel younger, without plastic surgery, is to get adequate sleep.  Research shows that most adults need between 7.5 to 8.5 hours sleep to feel rested.  If you are not getting the sleep you need, here are some tips to help you get to dreamland!

1. Don't stuff or starve yourself before bedtime.   Eating too little or eating too much right before you head to sleep can cause stomach disturbances that may disrupt your sleep.
2. Avoid caffeine and alcohol at bedtime.  Caffeine is a stimulant and therefore is designed to keep you awake rather than help you sleep.  Although alcohol can initially relax you, after a few hours it too works as a stimulant and can interrupt your sleep.
3. Ingest foods or beverages that induce sleep.  Just like grandma always said a glass of warm milk will help you get to sleep.  Milk contains trytophane which helps you relax.  Other sleep inducing foods and beverages include, almonds, peaches, bananas, and chamomile tea.
4. Sleep in a temperature controlled room.  If a room is too hot or too cold it is difficult to sleep.  Rooms with a temperature of about 75 degrees are ideal.
5. Turn Off The T.V.  Many people swear that having the television on at bedtime helps them go to sleep.  Studies have shown, however, sleeping in a room without the noise and light that can come from a television improves the quality of your sleep.
6. Have regular sleeping hours  Try to go to bed and awaken at the same time every day.  Keeping a regular schedule will help you feel more rested.
7. Sleep in serene surroundings.  Avoid using bright paints on your bedroom walls, bright lights, or listening to loud music.  Treat your bedroom like it is a retreat and a place for sleep.
8. Meditate  Try meditating for 5 minutes before you retire for the night.  Meditation or relaxation exercises will get your mind and body primed for sleep.
9. No Problem-Solving before bed  Leave the major decisions until the next morning.  Mulling over problems all night will keep you awake and too tired to act on them the next day. 
10. Choose a comfortable bed  Make sure your bed is designed for a good night sleep.  Remove clutter from the bed, make sure it is not too lumpy, hard or cramped.