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Often it is hard to get a good night’s sleep. Even when we do fall asleep, the quality of sleep may be lacking. The following tips can assist you in getting that good night’s sleep: Have a time of inner reflection before bed. It is much easier to fall asleep and rest being at peace with one’s self. Avoid a pattern of sleeping 12 hours one night and then 6 the next. This does not equate to sleeping 9 hours a night. A true sleep bank simply does not exist. Oversleeping and under sleeping throw off your routine. Exercise. Avoid intense, late night sessions. If these were done early in the day, they would aid in a good night’s sleep, but if they’re done at night, the opposite Is true. Avoid alcohol, caffeine, and other stimulants in the evening hours before bed. Caffeine increases alertness, as do other stimulants. alcohol, however, will actually help you fall asleep, but it will greatly disrupt REM sleep; after a night of heavy drinking, you fall asleep early, but you are not resting. Avoid sleeping pills. These will create a dependency and should be a last resort. Get checked for sleep apnea. Many large, muscular men have sleep apnea that can easily be treated with a CPAP device that not only will improve sleep quality and performance but also can lower blood pressure and greatly improve overall health. Optimize your sleeping environment. Keep your room cool and dark. Sometimes even playing soft classical music can help you doze off into restful bliss. Relax at night and avoid extreme highs and lows. Neither promotes relaxation. If every time a certain person calls you, it results in an extreme emotional reaction, then, when you see that person calling, do not pick up the phone.