Nothing beats a solid night of peaceful slumber. In the morning, you wake refreshed and ready for the day ahead. Proper rest improves your mood, affects how you function, raises your energy level, and even helps you handle stress. From head to toe, your body reaps the benefits of sleeping well.

Recent reports show that uninterrupted slumber helps memory function, and other scientific studies have found that how well you sleep may possibly influence your response to certain cancer treatments.

If you already fall and stay asleep with ease, consider yourself lucky. But if counting sheep doesn’t work for you, try these suggestions for getting a really good night’s sleep.

Before You Turn In
Getting ready for bed starts long before you brush your teeth and put on your pajamas. What you do hours before your head hits the pillow determines how you will sleep later. For example, allow plenty of time (most sleep experts suggest at least three hours) between exercising and going to bed, because rigorous activity can stimulate you. Also, avoid eating a heavy meal near bedtime. Potential heartburn and indigestion could keep you awake. On the other hand, a glass of warm milk and a light snack (turkey and dairy products promote sleep naturally) may help you catch some z’s.
Right before bed, if possible, refrain from drinking caffeine, watching disturbing movies, reading page-turners, paying bills, and tackling a conversation you’ve been dreading. (Some things are better left unsaid until the daylight hours.) Such activities can stir the mind and act as sleep deterrents.
As you wind down physically, chill out mentally. You may not have all evening to prepare yourself for bed, but 15 minutes of relaxation right before hitting the sack helps smooth the transition into lullaby land. Whether you choose to say your prayers, listen to calming music, take a warm bath, or just simply sit and be still, find a way to relax and tune out the world’s (and your) troubles. Thinking positive thoughts may help you get to sleep by keeping stress and tension at bay.

Bedroom Basics
Practically every book you select or Web site you visit on the subject of sleep and insomnia suggests you rethink your bedroom to maximize your chances of getting uninterrupted slumber. Here are some things to consider as you create a peaceful environment.
• Temperature: Some people may like it hot, but a cooler room contributes to better sleeping, say many sleep experts. Your body’s temperature fluctuates throughout the day, but it dips to its lowest level while you sleep at night. A slightly cool room can encourage your body temperature to drop, thereby promoting sleep. In cold months, turn down the thermostat, and snuggle under an extra blanket.
• Lighting: Getting your bedroom as dark as possible works best for the sleep cycle, which follows your circadian rhythms. Even the illuminated numbers of a digital clock can keep some folks awake.
• Sound: Noise or not? Some sleepers may want the radio on, while others need total silence. If you prefer the quiet, then something as simple as fixing a leaky (and loud) faucet, wearing earplugs, or using heavy drapes to drown out external sounds will help you find your comfort zone. For subtle sound, turn on a fan or purchase a white noise machine.
Finally, try to go to bed and wake up at the same time every day. Following a routine will help your body and mind prepare naturally. As you experiment with different ways to create and maintain your optimum sleeping environment, find what best suits you and your needs. Sweet dreams.

Healthy Benefits
According to research, sleep plays an important role in consolidating information and memories in the brain.
Studies show that loss of sleep can affect weight gain by changing the metabolic pathways that control appetite.
A night of peaceful slumber may help the body fight cancer because sleep influences the hormones cortisol and melatonin.

Bedding Uncovered
•Mattress: A mattress may be your most important purchase toward getting quality shut-eye. Choose from firm to super plush (and many degrees in between), or select a pillow-top for extra cushioning. Other mattress options include foam, air, and futon: the choice depends on your personal preference and needs.
•Feather bed: Add a feather bed if you want an extra layer of comfort. Although not for everyone, a feather bed (almost like a large pillow that covers the mattress) surrounds you in supreme softness.
•Mattress cover: Depending on the style you get, a mattress cover will protect your mattress top and add thickness. It’s a nice alternative to (and it’s cheaper than) a feather bed.
•Sheets: Some people wax poetic about the virtue of 300 or greater thread: count sheets for better sleep, while others debunk the theory as a mere extravagance (higher-count sheets cost considerably more than their lesser-count cousins). Truth be told, sheets with higher thread counts do feel softer then those with lower ones. Flannel sheets make a nice fall or winter alternative.
•Blankets: Choose a light cotton or cotton-blend blanket for our fickle Southern winter nights. On milder nights, one blanket should suffice, and on cooler evenings, a blanket plus a comforter will keep you nice and toasty. Many couples prefer the practicality of a dual-control electric blanket.
•Comforter: On chilly nights, a synthetic or natural-fiber comforter comes in handy. A warning though: Because this type of bedding traps heat so efficiently, many people find a comforter too much.

Mattress Musts
Buying a new mattress means more than finding a bargain. You need to consider a number of things before making this important purchase. Shop at a store with knowledgeable personnel who can answer your questions. Test your selections by lying down--head to toe--with your shoes off for several minutes. For couples, each partner should try out the mattress. Purchasing a matching mattress and foundation as a set will give more sleep support and prove more durable.

"Rest Easy" is from the May 2008 issue of Southern Living.