Still feeling tired when you wake up in the morning -- and craving naps during the day?

If you're sleeping long enough, your sleep quality may be the problem. And that's bad news, because studies show that disrupted sleep can raise the risk of clots -- those dangerous blobs of congealed blood that have a knack for blocking blood flow to major organs.

Just how might poor sleep raise the risk of harmful blood clots? Researchers still need to pinpoint the exact cause, but studies suggest that surges in nervous-system activity -- found in patients with sleep apnea, which causes disrupted sleep -- may provoke excessive clotting. And that could set the stage for a heart attack, stroke or other dangerous condition.

A daytime doze may protect your heart. Sleeping better might help it, too. Here are key steps to sleeping soundly through the night.

Sleep Hygiene

Sleep hygiene refers to a list of recommended behaviors and environmental conditions that, when employed singularly or in combination, can improve sleep quality. Research indicates that 70% to 80% of patients with sleep disorders benefit when practicing good sleep hygiene.

Behaviors to avoid:

• consuming caffeine, nicotine, and alcohol too close to bedtime
• watching television right before going to bed
• eating or drinking 2-3 hours before bedtime
• going to bed before you are sleepy
• exercising too close to bedtime

Behaviors to adopt:

• using your bedroom only for sleep
• exercising regularly, preferably in the morning or early afternoon
• keeping a regular bedtime and waking time, even on the weekends
• creating a relaxing bedtime routine, such as taking a leisurely stroll, soaking in a tub, listening to soothing music, or massaging your legs or feet before bed
• practicing relaxation techniques, such as progressive muscle relaxation therapy, guided imagery, and deep breathing exercises
• creating a comfortable environment that is conducive to sleep by eliminating uncomfortable bedding, wearing loose clothing, keeping the bedroom temperature slightly cool, and eliminating any bothersome noise or light

Source: www.RealAge.com