Running around frantically just before slamming your head onto your pillow is not an effective way to achieve optimal sleep patterns for most people. Getting into a pattern of consistent, optimal sleep takes some time and a can be greatly helped by following some basic sleep hygiene tips. Take a look at the list below and consider integrating a few into your routine for the next week to see if you can achieve the following optimal sleep challenge: fall asleep within five minutes of laying down, sleep soundly through the night and rise the next morning feeling rested and refreshed.

• Shut down your computer, turn off your cell phone and television 30 minutes prior to sleep. Create an environment that is quiet and calm.
• Remove stimulants from your sleeping area – television, stereo, computer and bright lights.
• Keep the bedroom clear from clutter and remove any unnecessary furniture, piles of clothes, papers and books so it is out of site and the space looks and feels calm and simple.
• Make sure your sleeping area is as dark and quiet as possible. Consider a fan or other white noise to create a consistent space.
• Keep a notebook and writing utensil next to the bed. Use this as a tool to clear racing thoughts, calm the mind and promote peaceful sleep.
• Dab a drop of essential oil behind the ears – try using a scent only for sleep time, not the same scent you associate with your shampoo, dryer sheets, hand lotion, etc. The idea is to establish this scent with the sensation of feeling relaxed and tired.
• Establish a set sleeping time and try your best to stick to it; even if your work schedule requires that you work odd hours.

Once you’ve chosen a selection of sleep habits to follow you can track your improvement in sleep patterns by creating a sleep diary. On a piece of blank paper create a grid with seven columns. Label the columns from left to right across the top of the grid, noting the date, time to bed, time to sleep, number of time(s) awake during night, number of time(s) up to go to the bathroom, time spent awake, and time spent feeling groggy (1=not at all, 10=extremely). Keep this diary next to your bed with your notebook and a pen or pencil. Complete a row on your grid each morning before you get up. Over time, you can track your progress and identify the specific aspects of an optimal sleep cycle that are causing you trouble.