Too little sleep impacts your levels of thyroid and stress hormones, which in turn can affect your memory and immune system, your heart and metabolism, and much more. Over time, lack of sleep can lead to: weight gain, Depression, High blood sugar levels and an increased risk of diabetes and brain damage
Generally speaking, adults need to get between six and nine hours of sleep a night. But there are definitely exceptions. Some people can, in fact, function well on as few as five hours a night, while others need up to 10.
You need more sleep during times of illness or emotional stress, or during the winter months. And pregnant women often need several hours more sleep than usual during their first three months of pregnancy.
A good rule of thumb to follow is that if you feel tired when you wake up, you probably aren’t getting enough sleep. Most of us have set times that we need to wake up in the morning, so getting more sleep, for most of us, means going to bed earlier.
If you find that you’re not waking up feeling refreshed, it’s a good idea to devote some attention to revamping your sleeping habits. Find some tips to improve your sleep:

1. Listen to relaxation CDs
2. Avoid before-bed snacks, particularly grains and sugars
3. Sleep in complete darkness
4. No TV right before bed
5. Wear socks to bed
6. Read something spiritual or religious.
7. Avoid using loud alarm clocks
8. Journaling: If you often lay in bed with your mind racing, it might be helpful keep a journal and write down your thoughts before bed
9. Melatonin and its precursors
10. Get to bed as early as possible: Our systems, particularly the adrenals, do a majority of their recharging or recovering during the hours of 11 p.m. and 1 a.m. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into the liver which then secondarily back up into your entire system and cause further disruption of your health.
11. Keep the temperature in the bedroom no higher than 70 degrees F (22*C)
12. Eat a high-protein snack several hours before bed
13. Eat a small piece of fruit.
14. Avoid caffeine
15. Alarm clocks: Keep it 3 feet away from your bed.
16. Avoid alcohol: It avoids you from falling into the deeper stages of sleep, where the body does most of its healing.
17. Lose weight. Being overweight can increase the risk of sleep apnea, which will prevent a restful nights sleep.
18. Avoid foods that you may be sensitive to. This is particularly true for dairy and wheat products, as they may have effect on sleep, such as causing apnea, excess congestion, gastrointestinal upset, and gas, among others.
19. No fluids within 2 hours of going to bed. This will reduce the likelihood of needing to go to the bathroom. You may visit bathroom before going to bed.
20. Take a hot bath or shower before bed. When body temperature is raised in the late evening, it will fall at bedtime, facilitating sleep,
21. Menopauses should consult their physicians: The hormonal changes at this time may cause problems if not properly addressed.
22. Don’t change your bedtime. You should go to bed, and wake up, at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.
23. Ensure you are exercising regularly. Exercising for at least 30 minutes everyday can help you fall asleep. Studies show exercising in the morning is the best if you can do it.
24. Establish a bedtime routine. This could include meditation, deep breathing, massage from your partner using aromatherapy or essential oils. It helps you release the day’s tensions.
25. Put your work away at least one hour before bed. This will give your mind a chance to unwind so you can go to sleep feeling calm.

Adopted from an article courtesy: http://www.mercola.com/article/sleep.htm