Sleep is such an important part of staying healthy. Healthcare travelers and travel nurses have a very stressful job and getting a good night's sleep at the end of the day is essential in order to cope with the everyday chaos.

Here are some tips to help you get a better night's sleep. These tips are the results of several healthy sleep studies at Harvard University.

Avoid Caffeine, Alcohol, Nicotine, and other chemicals that interfere with sleep

For at least four to six hours before bedtime avoid caffeine and alcohol. Smokers should also refrain from using tobacco products too close to bedtime. Alcohol may help bring on sleep but after a few hours it acts as a stimulant, increasing the number of times you wake up and decreases the quality of sleep later in the night in general.

Turn Your Bedroom into a Sleep-Inducing Environment

A quiet, dark and cool environment can promote sound slumber.Lower the volume of noise with earplugs or white noise. Need I tell you there's an app for white noise if you need one. Use heavy curtains or an eye mask to block light, which is a powerful cue to the brain telling it to wake up. Keep the temperature comfortably cool and the area well ventilated. Temperatures between 60 and 75 degrees F seem to work best. Make sure you have a comfortable mattress and pillows.If your pet wakes you it might be wise to consider keeping it out of the bedroom.

It is really best to limit your bedroom activities to sleep and sex. Electronic devices and work stuff should not be in the bedroom, if at all possible.The bedroom needs to be associated with sleep.

Create your Soothing Pre-sleep routine

To ease the transition from wake time to sleep time start with a period of relaxing activities an hour or so before bed. A bath raises your body temperature and then it falls when you are done and this helps promote drowsiness. Read a book or practice relaxation exercises. Avoid stressful, stimulating activities like work or discussing emotional issues. Physically and psychologically stressful activities can cause the body to secrete the stress hormone cortisol, which is associated with increasing alertness. If you tend to take your problems to bed you may want to try writing them down and then putting them aside.

Go to sleep when you're truly tired

If you're not asleep after 20 minutes of lying in bed, get up and go to another room. Do something relaxing like reading or listening to music until you are tired enough to sleep.

Don't be a nighttime clock-watcher

Turn your clock's face away from you. Staring at the clock can actually increase stress and make it harder to fall asleep and stay asleep.If you wake in the night and can't get back to sleep in 20 minutes, get up and do something quiet and restful such as reading or listening to music. Keep the lights dim because bright light stimulates your internal clock. When you are ready to sleep again go back to bed.

Use Light to your Advantage

Natural light keeps your internal clock in rhythm to create a healthy sleep-wake cycle. Let the light in first thing in the morning and get out in the sunshine at some point during the day.

Keep Your Internal Clock Set with a Consistent Sleep Schedule

The body's internal clock is set by going to bed and waking up at the same time each day. The body will be set to expect sleep at a certain time each night. Try to stick to your routine as closely as possible, even on weekends, to avoid a sleep hangover. Waking up at the same time each day is the best way to set your clock, even if you didn't sleep well the night before.

Nap Early – or Not at all

Afternoon napping may be one of the culprits for those who are having trouble sleeping at night. If you must nap, keep it short and make sure it's before 5 pm.

Lighten Up on Evening Meals

Make sure to finish dinner several hours before bedtime and avoid foods that cause you indigestion.If you get hungry at night, snack on foods that in your experience won't disturb your sleep.

Balance Fluid Intake

Drink enough fluid to keep from waking up thirsty, but not so much that you will need to wake up and use the bathroom.

Exercise Early

Exercise stimulates the body to secrete the stress hormone cortisol, which helps active the alert mechanism in the brain. This is fine unless you are trying to fall asleep. Try to get your exercise in earlier in the day or at least three hours before bed.

Follow Through

Some of these tips are easier to incorporate into your daily and nightly routine than others. But, if you stick with them, your chances of achieving restful sleep will improve.Remember though that not all sleep problems are so easily treated and could signify the presence of a sleep disorder such as apnea, restless legs syndrome, narcolepsy, or other clinical sleep problems. If your sleep doesn't improve through good sleep habits you may want to consult your physician.

Mary Crawford, HealthCare Employment Network