any suggestions for getting better sleep? tracker is showing only 65% efficiency. for exampl

[Ukase]

I have a few ways to get better rest.

For starters, everyone is different, so if some of these things don't apply, please don't take offense.

First - assuming you have a typical work schedule, or rather, that you sleep at night - no more caffiene. Caffiene has about a 6 hour half-life, so if you have your coffee or tea in the morning, or are inclined to drink sodas, don't do so after 3-4pm.

Second - the room that you sleep in. Try to make sure that's all you do in that room. If you like to watch tv, you're going to have a harder time falling asleep. And, once you do, the noise from it can disturb your sleep, even if it doesn't wake you up.

Third - You have pets? They're great, aren't they? Throw them out of your room and shut the door. You can't get good sleep with that adorable dog chasing rabbits while he's sleeping.

Fourth - Like a late night snack? If it has carbs, avoid it if you can. (really, if we're trying to lose weight, we really shouldn't be eating much of anything before bed.)

Fifth - thermostat. You'll sleep better if it's cooler as opposed to warmer. You'll save a buck or two on your heat bill as well.

Sixth - Married? Great. Go to bed before your spouse for best results. That way you can fall asleep first and maybe sleep through the snoring.

Seventh - Be sure you've done something during the day besides watch tv and lay around. A workout a few hours before bed will certainly not hurt your efforts to sleep well.

Lastly - have you considered an OTC sleep aid?

[jomac]

I'm using GABA as an OTC sleep aid and very, very happy with the results (I've tried lots of others). 

http://www.puritan.com/amino-acid-supplements-082/gaba-with-vitamin-b-6-500-mg-2-mg-074301?scid=2783...

[SunsetRunner]

Another suggestion would be develop a routine for bedtime. It works for babies, and it can work on grownups too!

Make sure you shut down your electronics (including phone/tablet, this one is hard I know!) about an hour before bedtime. Take a bath (if you enjoy them) relax with some soft music, read a book, basically de-stress. But develop a routine (like take a bath, read a book, meditate then hop into bed for example) and do the same thing each night. Your body will start to realize that it is shutdown time and help you sleep better.

[sneakyburrito]

I came here looking for the same question (although I had 96% efficiency on my first night, I was surprised at the number of times I was restless or got up -- barely went an hour without moving around, even at 2 or 3 AM).  You've gotten lots of great answers already.

Another thing I would add is to see if white noise helps with you.  I live in a condo where my bedroom window backs up to a parking lot.  My neighbors upstairs watch the TV kind of loud (even at 11PM).  I got an air purifier and I run it on high and that masks most of the noise.  It helps quite a bit.  (I can tell for sure because it recently broke and I'm having to go without it now...)

One more thing.  Drinking wine makes me FALL asleep quickly, but it doesn't keep me asleep.  I would say that I have much worse sleep patterns when I've had a bit of alcohol.  Lots of waking up in the middle of the night and tosing and turning.  (Sorry if someone already mentioned this.  I read the whole list but it's early in the AM as I type this.)  So consider avoiding alcohol late at night, as well.

[JoanneinCA]

I set an alarm on my fitbit flex for 8:00 every night to remind me not to eat anything after that time.

[skuggi]

I hadn't thought of using an alarm like that, that's a good idea. The alarm never wakes me up, so it is nice to have a different use for it.

[ifogusa]

Great advice.  Need to turn off your gadgets at least 20 minutes before sleep. The blue light from your TV or computer, tablet ect. keeps your brain stimulated to a point that it makes it difficult to fall asleep.

[SunsetRunner]

Excellent point about the gadgets. But I would like to add a caveat. The new, Kindle PaperWhites are front lit, rather than backlit like iPads, mobile phones, computer screens, etc. These Kindles are easier on the eyes. I read on my Paperwhite right up to the time I turn it off to go to sleep.

[GarudaGirl]

I used to be a great sleeper, and have recently lost the ability to stay awake all night. I've also always lived with lots of headaches. The worst are ones I wake up with! I've added a humidifier (cool mist) to my bedroom, and I also take Melatonin 3 mg. The Melatonin allows your body to relax, which eases tension and improves sleep, and also has taken away my headaches. I'm impressed. I've always been a person that wakes up groggy, and I'm doing much better. All those times we wake up and roll over eventually take a toll on the quietude of your sleep, and just generally interrupt your cycle. Melatonin is worth a shot to even just see if you can wake up less frequently.