Six Sneaky Sleep Stealers via Better Homes and Gardens

A hectic world often translates to less rest, but sleep isn't a luxury you can forgo. Not getting enough has been linked to just about every health condition, including diabetes, hypertension, and depression. Getting less than six hours of sleep is a risk factor for heart disease and the obesity epidemic. Disturbing your circadian rhythms can impact the production of hormones that help regulate your appetite and your body's storage of fat. These six unexpected culprits might be keeping you up.

1. Not winding down before bed

"Most people think they should conk out as soon as the lights go off," says Michael Breus, PhD., a clinical psychologist and sleep specialist. "But it's more like slowly pulling your foot off the gas and putting it on the brake." In other words, you need time to decompress. His advice: Set an alarm to go off at least 30 minutes before your bedtime; that's your signal to dim the lights, put on your pj's, and do anything else that help you unwind.

2. An in-your-face alarm clock

"The ideal alarm clock wouldn't even have numbers on it; it would just go off when you need it to," says Steven Feinsilver, M.D., director of the Center for Sleep Medicine at Mount Sinai Hospital in New York. Many people wake up during the night, see what time it is, and start worrying about how long they have before they need to rise and shine--which only makes them even more anxious. If you're prone to this habit, simply turn the clock around. Also, try to avoid using your smartphone as an alarm; the dings or lights of Twitter feeds and newsletters going out in the middle of the night can interrupt your sleep. Even if you turn the alerts off, having your phone right near you on the nightstand can create a sense of urgency and anxiety.

3. A nightcap

Even just one drink right before bed can impact your sleep quality and snoring, because alcohol relaxes the muscles at the back of the throat, Feinsilver explains. And, while that drink might make you relaxed or drowsy at first, the effect wears off in about two hours. At that point, many people can have what's called a rebound, and wake up tossing and turning.

4. A cheesy dinner

Most nonprocessed cheese--like cheddar, Swiss, and blue--contain tyramine, an amino acid that prompts your body to release a stimulating brain chemical called norepinephrine. "Norepinephrine constricts your blood vessels and can raise blood pressure, neither of which is conducive to sleep," says Robert Rosenberg, D.O., medical director of the Sleep Disorders Center of Prescott Valley, Arizona, and author of Sleep Soundly Every Night, Feel Fantastic Every Day. Rosenberg also recommends avoiding spicy food in the evening (it can exacerbate acid reflux), as well as fatty fare like steak and French fries. "Your body has to spend more energy to digest these foods, and it's difficult to wind down and sleep when our GI tract is working that hard," he says.

5. Getting ready for bed in bright light

"A bright overhead fixture gives off more than enough light to reduce the production of melatonin, the sleep-inducing hormone that your body produces to help you wind down," Breus says. Take the bathroom lighting down a notch by installing a night-light or dimer switch.

6. One last tweet

It's tempting to connect with your virtual social circle whenever you have a free moment, but emailing, texting, tweeting, or posting photos is an inherently stimulating activity, which revs up your nervous system. "We need to quiet our brains before bed," says Shelby Freedman Harris, PsyD., director of the Behavioral Sleep Medicine Program at Montefiore Medical Center in New York City. Cozying up with your tablet or smartphone is also a problem because these devices emit blue light, which interferes with your body's production of the sleep hormone melatonin.

Tip: Sleep with a snorer? Have your bedmate face the other direction, and build a wall of pillows between you. Snoring is a sound wave, and the pillows will physically help block the acoustics.

Remedies for Rest: What works and what doesn't

• Lavender: Yes
• Don't expect miracles, but a few studies have shown that inhaling this soothing scent seems to improve sleep, it might activate the brain's limbic system, which plays a key role in regulating mood and emotion, Rosenberg says.
• Chamomile tea: Maybe
• Many people swear by this herbal tea, and it won't hurt you. Feinsilver says. But there's not much scientific proof to back it up. If tea helps calm you, Ojile says that any decaf is fine.
• Valerian: No
• Study results are mixed, and the herb can interact with medications including antidepressants, pain relievers, and anti-seizure drugs. Too risky.
• Warm milk: Yes
• Milk contains tryptophan, an amino acid that your body converts to melatonin and the calming brain chemical serotonin. Many people also simply find it comforting, and anything relaxing is good for sleep.