In recognition of World Sleep Day, here are some tips that will lead to a satisfying night of sleep.

Increase your exposure to bright light during the day. Your body has a natural time-keeping clock known as your circadian rhythm. Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration. When taking breaks at work try to have them include outside light from a window (in winter) or have your mid-day coffee outside (summer)

Exercise regularly, but not before bed. This is due to the stimulatory effect of exercise, which increases alertness and hormones like epinephrine and adrenaline. Exercising in the morning is the best time – it adds energy to your day and, as we all know, as the day goes on, something else always gets in the way. Exercise is the No. 1 natural sedative. It takes time for the full effect, and most patients say they are sleeping soundly 3 months after starting to exercise regularly.

A siesta is better than an after-dinner nap. A midday nap, if you have the luxury of taking one, seems to follow our circadian rhythms. However, often after dinner you get a little drowsy, the TV is on and you drift off into a nap. This greatly impacts the quality of your regular sleep. Instead of napping, get up and grab a glass of water and do some of those chores you’ve been putting off – your sleep schedule will thank you for that.

Don’t drink any liquids before bed. Reducing your fluid intake 1-2 hours before bed should allow time for a bathroom visit before bed and a better chance of a solid night of sleep with no reason to get out of bed.

Make your bed comfortable. Your bed sheets and pillows (multiple) can make a difference. Experiment with putting pillows under your arms (allowing your arms to rest easily on your chest), a pillow between your legs if you’re a side sleeper or a pillow under the knees if you sleep on your back. These pillows should be soft to cradle the limbs they are supporting. If your mattress is firm, the pillow under your head should also be of a similar density.

When you are in bed and ready to sleep, try this exercise:

Deep breathing can activate the relaxation response and lower your heart rate, blood pressure, and stress levels to help you drift off to sleep.

• Lay down in bed and close your eyes.
• Put one hand on your chest and the other on your stomach.
• Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
• Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.

Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale. Take twice as long to exhale as to inhale.

This is a great exercise and is the simplest form of meditation.