A drink or two may help you fall asleep, but even if you get the recommended eight hours, alcohol can mess with a crucial stage of sleep, says Matthew Mingrone, M.D., lead physician at the EOS Sleep Center in California.

There are five stages we experience in sleep, and each one lasts about an hour and a half. Stage one is transitional -- when you go from being awake to being asleep. Stage two is marked by high brain activity, and your body temperature starts to drop -- it's also when catabolysis (skin renewal) generally peaks. Stage three is the transition between light sleep and deep sleep. Stage four is sometimes called delta sleep -- it's a deep sleep that lasts for 30 minutes. And finally, stage five is REM (rapid eye movement) sleep, when your muscles become more relaxed but your brain becomes more active.

While the importance of REM sleep isn't fully understood, most scientists believe your brain forms memories during this stage. And lack of REM sleep has been linked to depression. But here's the real punch line: the less REM sleep you get, the more tired you feel in the morning.

Sleep experts think alcohol can cause stage four to last longer, which curbs the amount of quality REM sleep you get. "Even one to two drinks before bed could throw you off," says Mingrone. "The longer the time between your last drink and hitting the pillow, the better. "

"Carbohydrates are sugars, which can throw your body into a state of inflammation," says Migrone. When you eat something carb-heavy before bed, your body metabolizes it quickly, and then your blood sugar drops while you're sleeping -- which may even wake you up. Migrone suggests having a protein snack like a handful of nuts or a small scoop of cottage cheese, which will be metabolized gradually.

Yes, you want to stay up and watch Jaime "woo" Queen Ceresei in a few more episodes of "Game of Thrones," but the light and electricity coming from your TV can keep you up long after you hit "off" on your remote. "Artificial light prohibits melatonin production, which is necessary for sleep," says Migrone. " You should turn off electronics two hours before bed. Keep the bedroom cool, dark, and quiet."

Do you need a good excuse to upgrade your sheets and mattress? We have two reasons. First, about those tired pillowcases? Graf says that if you sleep on your side, you'll probably see more wrinkling on that side of your face because the friction and the creasing from your pillow can contribute to permanent wrinkles on your face. (A recent study suggests otherwise, but most dermatologists are sticking by this theory.) Graf suggests sleeping on silk pillowcases because they don't wrinkle like cotton and polyester fabrics. Also, change your pillowcase at least once a week. Why? Because we said so. And all of those nighttime products, plus the natural oil from your skin, accumulate over time and can funk up a pillowcase.

If you've been sleeping on the same mattress for more than eight years, it's time to start researching a replacement. (Fun fact: the average lifespan of a mattress is 8 to 15 years.) You'll spend a third of your life in bed, and if you're losing sleep because of a lumpy, old mattress, you can justify buying a new one … for health reasons. (Although we're pretty sure it's not tax deductible, like your HSA.) Spring for a good mattress made with natural fibers -- they keep your body temperature cool, which is crucial for good sleep. If you're up for a serious splurge, try a Hastens mattress, which is handmade from wool and cotton -- prices start at $6,500, but it's guaranteed for 25 years.

Tossing and turning all night causes breakage, split ends, and frizz, says London-based hairstylist Michael Van Clarke. He recommends a silk pillowcase, too, and if you have long hair, sleep with your hair in a loose braid.

You can also hydrate your hair while you sleep with an overnight treatment. Pantene Pro-V Overnight Miracle Repair, $5.99, is a creamy hair serum that won't transfer to your pillowcase. Clinical data shows that it can repair six months of damage in one night. Sachajuan Over Night Hair Repair, $60, strengthens hair with natural moisturizing extracts. And Alterna Caviar Anti-Aging Overnight Hair Rescue, $38, fights environmental aging with Vitamin C and caviar extract.