How to get a better night’s sleep

1. Don’t sleep until 3 p.m.

on the weekends or on Wednesdays. The ‘experts’ recommend getting up the same time every day even if you don’t have to, but since I doubt many people can (and want to) wake up at 7:30 a.m. on Saturday, make it reasonable. Get up before 10 a.m. even if you sit in your room in your pajamas watching TV.

2. Don’t nap more than half hour every day.

While it is great in the moment, it will throw off your sleep cycle and you won’t get as thorough of a rest.

3. Don’t use your bed as your desk.

If you train your body that your bed is for sleeping, it will be easier to get to sleep. By the same token, if you toss and turn all night, get up and do something else. You don’t want to train your body to be awake in bed.

4. Mind eating and drinking habits before bed.

Boozing late night will make you pass out quickly, however, the quality of the sleep you will get is sharply diminished. Caffeine can affect you up to eight hours later, and if you are sensitive to it, that Coke with dinner will keep you jittery later.

5. If you have trouble focusing, read a book

or do a Sudoku before bed. This will help you clear your mind of other things and relax you.

6. Get help if you continue to have trouble

sleeping or have a poor quality of sleep. Rose’s counselors and doctor can help you with emotional or possibly physical problems preventing a good night’s rest.