Tips for Better Sleep

What's best, experts agree, is taking steps to reduce stress and create a good sleep environment.

Some tips for a good night's sleep:

• Keep noise and light to a minimum. Use earplugs, window blinds, heavy curtains, or an eye mask. Small night-lights in your bedroom and bathroom are a good idea.
• Avoid large meals two hours before bedtime. A light snack is fine.
• Don't drink caffeine (including tea and soft drinks) four to six hours before bedtime.
• Regular exercise like walking will reduce stress hormones and help you sleep better. But don't exercise within two hours of bedtime. You may have more difficulty falling asleep.
• Don't nap late in the afternoon.
• Stop working on any task an hour before bedtime to calm your brain.
• Don't discuss emotional issues right before bedtime.
• Keep pets outside your sleeping area if you can.
• Make sure your bedroom is well ventilated and at a comfortable temperature.
• Learn a relaxation technique like meditation or progressive relaxation.

Another idea: "If you can't sleep because of pain, I advise Tylenol before bedtime," Plank says. "Especially in the senior population, this can be helpful. Many people toss and turn from aches and pains."