9 Ways To Sleep Better Instantly

A good night's sleep is as easy as slipping under the covers and closing your eyes—right? If only. More than half of American women say they sleep well only a few nights a week, reports a National Sleep Foundation survey.

"Sleep issues are common for women over 40—and usually very solvable," says sleep specialist Rubin Naiman, Ph.D., a clinical assistant professor of medicine at the University of Arizona's Center for Integrative Medicine. "With simple lifestyle changes, you can improve the quality of sleep, as well as mood and overall well-being." Here's how he helped three women get the shut-eye they need for optimal health and happiness.

My sleep thief: Hyperactive brain

Margot Tohn, 44, is a self-described overachiever: On top of running her own publishing company, she takes care of her ailing father, volunteers for several charity organizations, and tries to play tennis with friends or go to the opera once a week. Her list of to-dos and obligations never ends, yet she often feels as though she's not doing enough. Even after she turns in for the night, her mind is still going, running through what she accomplished that day and planning for the next. She doesn't actually get to sleep until 1 a.m. to 2 a.m., then wakes at about 5:30, feeling anxious to get started. By the afternoon, Margot feels irritable and in desperate need of a nap.

Our expert says: "This sleep problem is primarily psychological," explains Naiman. "Margot is entirely too hard on herself, and all that ruminating creates anxiety, which shifts the brain into high-alert mode instead of allowing it to wind down." When she starts to criticize herself or feel guilty about not running an errand right away for her family, for example, she needs to stop and think: Am I really hurting anyone by not doing this immediately? Taking a second to think rationally will help her calm down. The other problem is that Margot's day is too jam-packed, adds Naiman. "She has no alone time to process her thoughts, so her mind essentially makes up for it at night." This pre-bed routine will help her mind and body relax:

• Unplug an hour before bed. That includes the television, computer, cell phone, and any other glowing tech tools. Research shows that the brain misreads artificial light as daylight, so it doesn't release melatonin, a sleep-regulating chemical, which is normally triggered by darkness.
• Take a warm shower or bath. Your body temperature goes down when you get out, which makes you feel sleepy. That's because it mimics what occurs deep inside the body at night, when internal temperature drops to its lowest level.
• Meditate or pray for 10 minutes. Several studies show that it can help reduce anxiety, release negative thinking, and improve sleep. Sit quietly in a comfortable position and repeat a phrase you find relaxing, such as Keep letting go.

How it worked: "Though I'm not sleeping for 8 hours a night yet, the quality of my sleep has definitely improved because I'm much more energized during the day. The relaxation routine took me a little while to get used to: I never meditated before, so at first, I could sit quietly for only about two minutes at a time. I eventually worked up to 10 minutes, and it does help ease my mind. I also take a hot shower at night and do a few stretches before I go to bed, which relaxes my body. Plus, I started to realize that my all-or-nothing attitude wasn't doing me any favors, so on nights when I get home late, I make sure to do my pre-bed routine for even just 10 to 20 minutes, instead of forgoing it entirely because I don't have a full hour."

Key Move: Keep a journal

"I make a list each night of 10 things I am grateful for—from good friends to a good hair day. I feel less anxious when I take a few minutes to focus on how much I'm blessed."