How to Get to sleep and stay there

Missing out on a good night's sleep can leave your feeling groggy and unproductive. Make sure your always get the z's you need by creating a good sleeping environment, avoiding stimulants and getting enough exercise.

Do you lie in bed tossing and turning every night? These tips will prepare you for bed and help you sleep through the night.

You Will Need

* Cool temperature

* Humidifier

* Exercise

* Warm bath

* Comfortable mattress and pillow

* Scented detergent

* White noise recording

* Sleep mask

* Earplugs

* Warm glass of milk (optional)

* Banana (optional)

Step 1: Keep temperature cool

Keep the temperature in your bedroom no higher than 65 degrees Fahrenheit. If the room is dry, get a humidifier.

Step 2: Avoid alcohol

Cut back on the alcohol. Under the influence of alcohol you will fall asleep faster, but won't sleep as long.

Step 3: Avoid caffeine and sugar

Avoid bedtime snacks that contain caffeine, sugar, or grains.

Drink a glass of warm milk or eat a banana for a bedtime snack.

Step 4: Exercise daily

Exercise every morning for 30 minutes. Stay active throughout the day and avoid taking naps.

Step 5: Take a bath

Take a warm bath to relax and soothe your tired muscles.

Step 6: Choose mattress and pillow

Choose a comfortable mattress and pillow that is right for you.

Wash your sheets and blankets frequently and use a lightly scented detergent.

Step 7: Listen to music

Play a white noise recording or use a sleep mask and earplugs.

Kids between the ages of six and nine need 10 to 11½ hours of sleep a night.