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How did you feel when you woke up today? Did you feel sluggish and fatigued, or did you feel fresh and energized? Understanding what it takes to get a good night’s sleep is important to everyday life. Proper rest lets you be more productive at work and more energetic in daily life.

Sleep patterns vary from person to person. Research has shown different people sleep better at different times of the day. Early to bed and early to rise may have worked for Benjamin Franklin, but that advice is not correct for everyone. Unfortunately, most people pay no attention to what works for them when it comes to sleep, going to bed only when exhausted and waking artificially to an alarm clock. People who understand sleep cycles realize consistent sleep habits promote good rest, while inconsistent or changing sleep habits can significantly alter how they feel the next day.

Those unsure of their sleep patterns who desire a refreshed feeling in the morning should consider altering their sleep schedules every few days until they find the pattern that works for them. It is recommended people alter their sleep schedules in thirty-minute increments to find their best sleep cycle and reset their internal clocks.

Beyond adjusting your sleep pattern, the following hints may help you sleep better.

• Avoid stimulants such as tobacco, high sugar foods and caffeinated beverages late in the day or evening. These can cause increased disturbances in your sleep.

• Do your workouts at least two hours before you plan to go to sleep. Exercise has an arousing effect and increases a person’s body temperature. This combination of effects is not conducive to sleep.

• Turn down the thermostat. People sleeping in warm environments tend not to sleep as soundly. At the onset of deep sleep it is important for the body temperature to drop.

• Make sure you have a comfortable bed. If you toss and turn at night resulting in body aches, it may be time to replace your mattress. Consider a memory foam bed if you experience severe tossing and turning issues. While they tend to cost more than inner spring beds, the gains in comfort are often well worth the price. Memory foam mattresses form to a person’s body to create a stable, comfortable sleeping surface. Websites like padcomemoryfoam.com offer memory foam mattresses at rates favorable to the consumer.

• Drinking alcohol in the evening can have a rebounding effect. It tends to make people wake more often during the night. As with exercise, avoid alcohol within two hours of going to bed.

• Use your coffee break at work as an opportunity to take a quick walk as an alternative to some evening exercise. If you can find a quiet place try to take a 10-15 minute catnap.

• Catch up on sleep when you can. If you do not have anything planned for the weekend, sleep in later. Catch up sleep is necessary to keep your internal clock from changing. Even a nap on a Saturday afternoon will help.

• Try to reduce stress. Sleep aids like white noise machines or soft music may help reduce stress through their calming effects.

It may seem like there is a lot to do to get good sleep. Once you have an established sleep cycle, it is an effortless process and you will reap the rewards every morning.