Once the world gets quiet, does your mind wake up? Do you start ticking through your to-do list the minute your head hits the pillow? A churning mind can’t sleep; and a mind without sleep doesn’t function.  Sleep deprivation is miserable--it steals energy and productivity from the next day — so you don’t enjoy your waking hours either, and the cycle starts all over again.

So, how can you reclaim the pleasure of a good night's sleep?  First, I want to ask you a question: Do you think of sleep as the end of one day or the beginning of the next? I find that people who think of sleep as the "end" of the day often have trouble letting go at night – like little kids who refuse to leave a party for fear of missing out on some fun. Those who view sleep as the start of their  next day – can’t wait to get into bed, excited to charge up their batteries and fill their fuel tank for the day’s adventures.

So for starters, try flipping your thinking so that you view sleep as the start of each day.  And then, follow these five practical ways to clear your mind at night:

Unburden your memory. Eradicate the need to worry about what you might be forgetting by having a single, reliable system for capturing to-do’s and ideas all day long. Get yourself a planner and commit completely to it, recording every to-do, call, task, project and meeting as it occurs to you throughout the day. Get an individual notebook for ideas – just one notebook, so that once a genius idea is written you know exactly where to look to find it again. When you trust your recording system, you only have to think of it once.

Do NOT keep a notebook on your bedside table. Granted, this is the exact opposite of what many recommend, but go with me on this one. The "bedside notebook" is an enabler – a bad influence – it sends your mind a message that it’s OK to never shutdown. If an idea is really worth recording, get out of bed, pad down the hall to your office or kitchen or living room and write it down. This sets a boundary between work and relaxation, so you can let go and get some rest.

Create a bedtime ritual. Establish a soothing routine with sensory indicators that tell your body it’s time to sleep (even if your brain refuses to listen). Begin the ritual at the same time very night, an hour or more before bed. Try deep stretches, soft music, candles, a cup of tea. Lay out your clothes for the next day, walk around the house locking the doors, straighten the sofa pillows and bookshelves. Train your mind to make a habit of rest.

Black out. At least one hour before bed, avoid turning on anything with a screen – TV, computer, e-mail, communication devices that contain messages that stir you up, rather than calm you down. Reading can be relaxing but gravitate toward novels, short stories, poetry — not the newspaper or a how-to book. And cover all electronics that emit light in your bedroom (alarm clocks, laptops, cable boxes, etc.). Those hazy green lights can be stimulating, making it hard to relax.

Finally, plan an exciting reason to wake up. If you devote the first hour of every day to doing something you enjoy – running, yoga, music, writing — and the first hour of each workday to an exciting project that commands your full attention and brainpower, you’ll look forward to rest, so you are ready to tackle your morning activities.

Changing habits may take a little planning and mindfulness, but think about the rewards. With a good night’s sleep, you’ll bring the best of yourself to your work, friends, family and goals. Try applying these techniques for one solid week, and let me know how the quality of your sleep improves. And add to the conversation: what techniques you use to ensure you get a good night's sleep?