Looking for a perfect night of sleep…especially when you are on the road? Here are 8 tips to help you catch those much needed zzzzzz’s which are essential to both health and productivity.

1. Create a sleep environment that is dark, quiet, comfortable and cool. Make sure your mattress and pillows are comfortable and supportive.

2. Try to eat at least two hours before bedtime. If you can’t eat early, a bedtime snack that is high in carbohydrates stimulates serotonin, a hormone that aids sleep.

3. Avoid caffeine after 2pm. Also, try to avoid spicy foods, alcohol and eating protein for at least two hours before bedtime.

4. Try not to watch television or use a laptop computer at least 30 minutes before bedtime or in bed.

5. Establish a bedtime routine such as drinking a cup of herbal tea, soaking in a hot bath, leisure reading or listening to soothing music.

6. Do not stress if you feel you aren’t getting enough sleep; don’t look at the clock in the middle of the night.

7. Refrain from strenuous exercise two hours prior to bedtime. Try relaxing stretches or yoga.

8. If you lie awake for more than 20 minutes, get up and engage in a relaxing activity such as reading. Return to bed when you feel tired again.

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