Many sleep experts believe exposure to bright light, either before bedtime or after retiring can hamper sleep. How? By tricking your body's internal time clock into thinking it is earlier in the day.

The pre-bed countdown

This is vital to a sleep pattern. Have you ever noticed that whenever you pick up a can opener, your cat comes running? Or that you can't pick up that old tennis ball without your puppy assuming it's time to play catch? As the cause-and-effect creatures we are living things love a routine. That's why your body comes to view things like face- washing, teeth-brushing, and pajama-donning, as signals that mean sleep is near. Make a routine of these pre-bedtime chores and your body will react by slowing down and growing sleepy.

Keep regular hours

Your body functions best on a schedule. Help your body maintain a healthy circadian rhythm by retiring at the same time each night and rising at the same time each morning - yes, this includes weekend nights and mornings, too.

Exercise the right way

Daily exercise keeps your body running efficiently, and this helps promote regular sleep. However, vigorous physical activity energizes the body, making sleep difficult, so experts recommend that you exercise at least 4 hours before bedtime.

Avoid eating heavily before bed

While your first impulse upon finishing a big meal may be to nod off, the sleep won't last. That's because your bodily systems - such as metabolism, heart rate, and breathing - must begin speeding up to digest all that food sitting in your stomach. As soon as they start revving up, you're going to wake up.

An empty stomach is detrimental to Good sleep. Why? Your growling stomach may disturb you, and perhaps even your bed partner.

Limit your caffeine intake.

Because caffeine is a stimulant, it can upset your body's natural time clock. For that reason, don't consume caffeine after 2 or 3 p.m. Be aware of hidden caffeine in cola and non-cola soft drinks, coffee-flavored ice cream, yogurt, and chocolate.

Avoid too much alcohol

Yes, a third glass of wine makes you want to fall asleep, but after spending 3 to 5 hours in your system, alcohol turns into a kind of stimulant that disrupts your body's deep sleep. And because it is dehydrating, this can also disturb your sleep.