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Even if you get to bed early and wake up at the same time every day—as sleep experts advise—there's no guarantee you'll always feel rested. In fact, according to a recent survey from the Better Sleep Council, 82 percent of Americans report sleeping poorly at least once a week, and more than six in ten toss and turn three or more nights out of seven. As a result, the council estimates, we spend $5 billion annually on at least one daily coffee, soda or energy drink just to help keep our eyes open. These easy strategies will help you log more restorative sleep, so you won't need that caffeine buzz.

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Fill Up on Fiber

Eating more whole grains and high-fiber fruits and veggies throughout the day may result in more revitalizing nighttime rest, suggests a recent study in the Journal of Clinical Sleep Medicine. Subjects woke less during the night and spent more time in deep sleep when they ate fiber-rich foods and kept sugars and saturated fats low.

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Cut Back on Melatonin

Melatonin has been a go-to sleep supplement for decades, but many pills contain higher doses than are needed to tell your brain it's time for bed. "If you take too much, you elevate the levels of melatonin in your blood," says Richard Wurtman, MD, professor of neuropharmacology at MIT. "Do that once or twice, and you may feel sleepy and groggy the next day. Do it more often, and your brain will stop responding to the stuff and make insomnia worse." Wurtman recommends taking only a 0.3-milligram dose before bed, even if that means cutting a pill in half.

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Stop and Smell the Jasmine

German researchers have found that a scent derived from cape jasmine may have an effect on brain receptors similar to that of compounds in certain prescription sleep aids. In a lab study, the floral scent increased the activity of a neurotransmitter called GABA (gamma-aminobutyric acid), which calms neurons and quiets the mind, giving a whole new meaning to sweet dreams.