Rest Assured: Are these sleep "helpers" holding you back from optimal Zzzs?

• Surprising sleep sapper: A warm bath

While previous studies have suggested that taking a hot bath in the evening can make it easier to drift off to sleep, researchers at Stanford University have discovered that doing so immediately before climbing into bed actually has the opposite effect. The reason: A nice, steamy soak delays the body's natural nighttime dip in core temperature by at least one hour, postponing the brain's release of the sleep-inducing hormone melatonin, says Jacobs.

The tweak that can bring you better Zzzs: Take your bath two hours before bedtime or place a cool washcloth on your head five minutes before bed to bring your core temperature down. 

• Surprising sleep sapper: The Tonight Show

Blue-toned light at night, typically emitted from computers and TVs, amps up stimulation in the brain, suppressing melatonin, says Jacobs. Translation: Being exposed to too much before bed can perk you up, sapping sleep.

The tweak that can bring you better Zzzs: Schedule tube time for earlier in the day and start prepping your bedroom for sleep an hour before you turn in. Dim the lights, plump your pillows, and decompress. In short, start mellowing out. 

• Surprising sleep sapper: Any kind of nightcap

Think cocktails will help you seduce the sandman? Experts say this simply isn't true. Why? One theory is that alcohol suppresses the REM (rapid eye movement) sleep state that's critical to a good night's sleep, says Jacobs.

The tweak that can bring you better Zzzs: Avoid sipping alcohol or stimulants like caffeine-filled beverages a few hours before bed. Really need a drink? Whip up an au-natural glass of warm milk.

Got other sleep glitches you need to solve? Check out our recent reports on the best mattresses and pillows.