Time to stop tossing and turning. Turn your restless nights into some badly-needed restful sleep. Here are some suggestions on how to take back the night and get your energy back.

1. Use your bed for sleeping and relaxing not for working on your computer or discussing heavy subjects that can get you worked into a upset state with your partner. Once in bed, your goal is to begin to relax. Avoiding factors that add to stress levels can seriously impede your ability to relax. Stress and anxiety are not conducive to a relaxed state.

2. Exercise regularly. Getting in some exercise can help reduce the harmful effects mental stressors and can help you settle into a great night's sleep. Avoid exercising the hour prior to bed as this can actually work in the reverse.

3. Try to limit your caffeine intake. If you need to have a warm beverage to relax in the evening; try some of the great non-caffeinated fruit teas. If you must have your coffee or caffeine fix, try to not have any in the afternoon and into the evening. It will have a tendency to disrupt your sleep patterns.

4. Avoid eating a large meal close to bedtime. Try to have your last meal at least three hours prior. If you must nibble try to keep your snacking to a minimum. 

5.  Stay away from alcohol as a relaxant before bed. It may seem like it helps you get to sleep however it can interfere with your quality of sleep.

6. Stick with a bedtime routine. Of course, there will be times that this gets disrupted, but try to keep a daily routine in place. Use the last hour before bed to do something relaxing. It's tougher to try and stay with the routine on the weekends however you will notice that if you are able to do this, you will quickly settle into a routine that requires less effort to keep up. So, if you love to sleep in late and go to bed late on the weekends, try to limit it. 

7. Spend a little bit of money and get a good, supportive pillow. Make sure that you've got a good mattress and that you're creating an environment that's encouraging sleep. Limiting the factors that can contribute to wakefulness is key. Keep your lighting and noises low, allowing your brain to shut down for the day.

8. Keep the heat lower at night. If you like a warmer house, program your thermostat to drop slightly at night. Removing some of the heavier quilts or bedding can help you from waking up overheated and unable to get back to sleep. 

Getting a restful nights sleep is vital to the health and repair of your body. Once you are able to get into a pattern of restful sleep, it will rejuvenate you and make you ready for whatever the day brings.