You know how essential a good night of sleep is, but why is it so hard to get a truly restful forty winks?

The stresses and anxieties you encounter during your day can sneak into your bed at night, unless you know what to do, and what not to do, to get a good night's sleep. Try these tricks to ensure a great night of shut-eye:

During the Day:

• Set your natural biological clock. Leave your shades partly open and use the morning sunlight to awaken naturally.
• Nap smart. Ideally, you should stay awake during the day to sleep soundly through the night. But if you must nap, make it a short, 30-minute rest to rejuvenate you.
• Cut down on caffeine. It may give you energy during the day, but caffeine will keep you from sleeping in the evening. Try to limit yourself to one to two drinks that contain caffeine a day, and none after 3 p.m.

Before You Sleep:

• Consider buying a new mattress. You spend one-third of your life asleep, so why not be as comfortable as possible while you're snoozing? If your mattress isn't fully supportive, think about investing in a new one. Complete your comfy bed with quality bedding and pillows in calming colors for total relaxation.
• Don't use your bed as a desk. Keep work-related activities out of the bedroom. Your bed should be for rest only, and shouldn't be used as a place to go over your notes for tomorrow's presentation.
• Stop eating and drinking two hours before bed. A large, heavy meal and a few drinks right before you hit the sheets may make you feel tired, but they won't give you a good night's sleep. Digestion can disrupt your sleep cycle, so be sure to eat earlier in the evening to have a fully restful sleep.
• Relax. Instead of watching TV or using the computer, find a soothing activity to do before bed, such as reading, listening to calming music, or taking a warm bath. Soon, your body will be relaxed and lulled into sleep.
• Tune out and cool down. Before you hit the hay, turn your clock away from your bed so that you're not tempted to watch the hours pass. Your bedroom also should be cool, no more than 70 degrees, to aid in the total relaxation process you need to get a good night's sleep.

When you take the time to make sure you get great sleep at night, you'll likely find yourself with more energy, creativity, and motivation during the day. Follow these tips, and enjoy a restful evening of z's.