The average person spends 25 years of their life sleeping, but most of us still feel like that’s not enough. Read on for tips on how to make your pillow time really count.

Go Green

Wild lettuce may have sedative properties, so consider eating a side salad with your main course. “Soldiers used lettuce as a natural sleep aid during World War II,” says Cherie Calbom, co-author of Sleep Away the Pounds. If you’re not a salad lover, a glass of veggie juice that contains lettuce as an ingredient will also do the trick, she says.

The Meat Doesn’t Stand Alone

A high-protein dinner without any accompanying carbohydrates can keep you awake. Protein-rich foods contain the amino acid tyrosine, which makes your brain more alert (read: tossing and turning!). Offset the effect by serving meat dishes with sleep-friendly complex carbohydrates such as whole wheat pasta or brown rice.

Skip the Late Show

Research from the Chopra Center for Wellbeing in La Jolla, Calif., suggests that the slumber you get between the hours of 10 p.m. and 6 a.m. leaves you feeling the most rested, says Calbom. “Your body, particularly your adrenal system, likes to recharge and recover between 11 p.m. and 1 a.m., so it’s best if you’re asleep during these hours.”

Keep Your Tootsies Toasty

Wearing socks to bed has been shown to help people fall asleep and stay asleep, says Calbom. “Your feet tend to get cold before the rest of your body, which may make it hard for you to doze off.” And they’re so much cozier than a sleeping pill!

Try an Alternative Cure

More than 1.6 million Americans use alternative medicine to beat their sleeping problems, according to a survey by the National Institutes of Health. A few popular options? Studies show that valerian, an herb prescribed since the second century to prevent insomnia, can help promote sleep. (Caution: Valerian and most other herbal products are not regulated by the Food and Drug Administration.) Other research suggests that acupuncture, which was used in traditional Chinese medicine to treat sleep disorders, can improve sleep quality. To learn more about how alternative therapies can help you sleep, check the National Center for Complementary and Alternative Medicine’s Web site at nccam.nih.gov.
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Additional experts: Joyce A. Walsleben, R.N., Ph.D., Sleep Medicine Associates of NYC; Nancy Shark, executive director of the Better Sleep Council