10 tips to help you sleep better tonight

Lights Out

Sleep expert Rubin Naiman, Ph.D. a clinical assistant professor of medicine at the University of Arizona in Tucson, says that complete darkness is a must for sleep. If you share a bed with a partner who likes to stay up late reading or your bedroom just isn't dark enough, he suggests using a sleep mask, since even the tiniest amount of light, say from a book light, can still keep you up.

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Stay Cool

When we fall asleep, our body temperature drops, Naiman says. Because of this natural fluctuation, sleeping in a hot room can prevent us from falling into sound slumber. "Sleep in a room that is no more than 68 degrees," he suggests. "You can use as many covers a you want—usually just having your head above covers or your hand sticking out is enough to keep you cool." If you can't get the room cool enough, try a cooling pillow or mattress top.

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Night Light

Naiman says that when the sun goes down our brains start converting serotonin to melatonin, the chemical that encourages sleep. However, because many of the lights we use at home and at work, like fluorescent bulbs have a high concentration of blue light, that sleepiness-inducing brain process can be impeded. He recommends using amber lights that block out the blue end of the spectrum.

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Food for Thought

Unsweetened cherry juice has been garnering a lot of attention in natural-healing circles, but sleep therapist Lisa Shives, M.D. in Skokie, Illinois, cautions that getting the fruit's benefits aren't easy. To wit, a study by the University of Rochester Medical Center found that drinking the juice helps soothe insomnia, however in order to feel the effects, you would need to drink it three times a day, every day. A more practical solution? Dr. Shives suggests eating a snack with both a little fat and protein—like a small piece of cheese—a few hours before bed.

Listen Up

Dr. Shives suggests investing in a noise or sound machine if outside forces like your neighbor's yippy dog or street traffic tend to keep you up at night. "White noise is helpful for those who have difficulty falling asleep because they're attuned to every little noise in their environment," she says. Just be sure to get one with a variety of sounds. (You can even test out apps on your smartphone before making the investment.)

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Herbal Essences

Aromatherapy can be a great option if you just need help relaxing before bed, says Dr. Shives. Lavender is a well-known sleep aid, but other essential oils can also help you unwind. Sandalwood and ylang-ylang flower oils in particular are helpful for quieting the mind—try rubbing some into your temples or the insides of your wrists before you hit the pillow.

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No-Sleep Solution

Try as you might, there may be some nights when good sleep just doesn't happen. If you have to fake it, a light mineral-based bronzer is a quick way to give skin a healthy, well-rested glow.

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Pep Up Peepers

"A good eye cream like Clinique Even Better Eyes will help to camouflage dark circles," says dermatologist Elizabeth Tanzi. This product plumps thin under-eye skin, helping reducing the appearance of dark circles. As well, sheer, light-reflecting ingredients instantly give skin a more dewy look.

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