We all know how much better we feel after a night of restful sleep. It rejuvenates the body and mind. Healthcare travelers and Travel Nurses have a lot of stress during their every day job situations and this can make falling asleep and staying asleep a challenge for some of us. So, I thought I'd share a few tips to help you with falling asleep and getting good sleep once you do.

It can be good to start a "bedtime routine" to help your body and mind establish that it's time to lay down and rest for the night. Try to get your mind of all the daily distractions by reading, listening to music, or maybe meditation.

Make sure that exercise is part of your day time routine if possible. Exercise is important to release the endorphins and get the blood flowing. Don't exercise for at least 4-5 hours before bedtime though as this can disturb your sleep instead of enhancing it.

Don't eat anything for at least three hours before bedtime. There is no need to feed your body fuel when you are getting ready to rest. It has been shown in studies that this promotes an increase in production of free radicals.

The obvious tip is to make sure the room and bed you are sleeping in is comfortable and quiet. Remove distractions and clutter. I sleep with white noise always and this drowns out all other disturbances. Of course, there is a free app for that available on your phone so you can listen to ocean waves, babbling brooks or whatever your heart desires.

Another great tip is to only use your bed for sleeping and sex. Don't get used to doing other activities like eating, working, watching tv or anything else. It's your space for sleeping and sex only. If you must read make it something that is relaxing and/or enjoyable.

Napping could cause problems with your night time sleep. If you must nap make sure it's not too late in the day. Sleeping in on weekends can disturb your sleep cycle and throw your body's internal clock off too. Going to sleep and waking up at the same time every day establishes the cycles for your body. Getting off schedule can throw your body clock off too and interrupt your sleep.

Of course, caffeine consumption should be limited in the afternoon and evening if you are having problems sleeping. Many people think the caffeine doesn't affect but it definitely does have an impact. Avoid caffeine later in the day and remember that chocolate and soda contain caffeine as well.

Alcohol consumption any time during the day can disturb your sleep as well. Don't drink any alcohol for a few hours before bedtime if you are having trouble sleeping. Smoking a cigarette can also make it harder to get to sleep.

These are just a few tips to hopefully help you get to sleep and have a more restful night of sleep.

Mary Crawford, HealthCare Employment Network