>>6 Amazing Tips For Healthy Sleep

1.      Ban Blue Light in the Bedroom

Insomnia feeds on the minor details of modern life, like the soft blue glow from a cell phone, PDA, or digital clock resting on your bedside table. The short waves of blue light may interfere with sleep.

Tip: Turn off TVs, computers, and other blue light producers an hour before sleep. Cover any blue displays you can't shut off.

2. Avoid Naps

Napping makes matters worse if you have trouble falling asleep. But if you must nap, keep it brief, 20 minutes or less -- and do it early in the day. Any shut-eye within eight hours of your bedtime can sabotage a good night's sleep.

Tip: When an afternoon slump hits, go for a short walk, drink a glass of ice water, or call a friend.

3. Cut the Caffeine

Coffee in the morning is fine for most people, but as soon as the clock strikes noon, avoid caffeine in foods and drinks. Caffeine interferes with the deeper stages of sleep, so even small amounts found in chocolate and decaffeinated coffee may impact your rest.

Tip: Read labels: Some pain relievers and weight loss pills contain caffeine.

4. Block the Clock

When you glance at the clock in the wee hours of the night, your sleep will suffer. You worry about how few hours are left before your busy day begins. Clock watchers should put their alarm in a drawer, under the bed, or turn it away from view.

Tip: Use black tape for the blue LED digital clocks on the bedroom DVR.

5. Put Your Neck in Neutral

If you wake tired with a stiff neck, blame your pillow. Pillows that are too fat or too flat cause problems. Your pillow should be just the right size to support your neck in a neutral position. For side sleepers, the nose should align with the center of the body. Stomach sleeping twists the neck and is best avoided.

Tip: Keep your neck neutral before bed, too. Don't crane your neck to watch TV.

6. Seal the Mattress

The sneezing, sniffling, and itching of allergies can cause fragmented sleep -- and your mattress may be to blame. Over time, it can fill with mold, dust mite droppings, and other allergy triggers. Avoid these sleep wreckers by sealing your mattress, box springs, and pillow.

Tip: Air-tight, plastic, dust proof covers work best.