Groggy? 3 easy ways to improve the quality of your sleep

After receiving a diagnosis of degenerative disc disease, Shawn Stevenson wanted to improve his overall health. He changed his diet and exercise routine, but it soon became clear that a good night's rest remained as important as working out and eating right. This realization became a passion and he found himself reading study after study about sleep.
What he learned became the basis for the book, "Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success." While he provides 21 ways to get better sleep, he admits that most people won't use every tip — they'll mix and match what works for them. While some of the tips include traditional advice, such as having a good sleep environment, others include lifestyle changes that bolster sleep quality. He shares a few with TODAY:

"Timing of sleep is like timing in investment. It doesn't matter how much you invest, it is about when," he says.
When should people catch Zs? Between 10 p.m. to 2 a.m.
According to research, the body secretes the most human growth hormone during this time, which is essential for regulating muscle growth, bolstering the immune system, strengthening the bones, among other things. Sleeping during this time means the body produces the perfect amount of hormones.
It's also during this time that the body also produces the most melatonin, a hormone that regulates sleep and wake cycles. Assuring that you're in bed at this time keeps melatonin production in check.
"It really supports our normal sleep cycles. It is not about getting so many hours, [it's about] getting full normal sleep cycle," Stevenson says.
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source--www.today