Deep Sleep Plan

Setting the Scene for Sleep
Much the way you'd put candles on the table for a romantic dinner, or Luther Vandross on the stereo for a romantic night in, you also need to set the mood for sleep.

The perfect set up:

A cool, dark room. The temperature and lack of light is a signal to the pineal gland to kick up melatonin production and knock you out for the count.

No laptops, no TV. Ideally, the bed is for two things and two things only. (You know what we mean.) If you have any other type of stimulus, such as work or a TV, you're not sending your body the message that it's time for sleep. Need more incentive to restrict Leno to the living room? People who don't have a TV in the bedroom have 50% more sex than those who do.

White noise. Get it. Use a fan for background noise, or try one of those machines that plays sounds of the rain forest or ocean. This will drown out the couple fighting next door or the dog barking down the street, so your subconscious stays entirely in the moment.

Appropriate attire. Sleepwear should be nonallergenic (both the fabric and what it's washed in) and nonrestricting. Your body is better at keeping itself hot than keeping itself cool, so the fewer and looser the clothes you wear, the more relaxed you'll be.

A standard wakeup time. Stick to one, even on weekends. It'll help reset your circadian rhythm and train you to stay on schedule even if your rhythms happen to wander, say, when you're traveling.

The best mattress. "We believe there are a few things in life you should overpay for," say YOU Docs Oz and Roizen. "Three of them: Pillows, mattresses, and their coverings."

There's no one mattress that works for everyone, so pick what feels right for you (and try it out with your partner if you sleep a deux). Don't let yourself be rushed into a decision. Tell the salesperson to back off and give you 15 minutes to get the feel for a mattress before you take the plunge.

One good option: A memory-foam mattress, which bounces back to the original flat plane after you get out of bed, rather than forming an indentation. But it can be costly. Alternatively, opt for a high-quality traditional mattress, and flip it every couple of months to prevent body dents that will disrupt your sleep