• Go to bed at the same time each night and wake up at the same time each morning.

• Do not consume any caffeine four to six hours before your usual  bedtime.

• Do not overeat or under eat in the evening. Eating high-fat foods or large quantities of food for dinner can interfere with sleep because they are difficult to digest. Likewise, an empty stomach can prevent deep sleep.

• Ask your doctor or pharmacist if any of your medications could be disrupting your sleep. Some over-the-counter pain relievers have as much caffeine as two cups of coffee.

• Exercise regularly. Exercise fosters easier and deeper sleep. If you find that exercising in the evening makes it hard for you to fall asleep then try to do your exercising at another time of day.

• If you find yourself starting to worry about things as soon as the lights go out, set aside a time to worry earlier in the evening.

• Create a good sleep environment. Keep the temperature in your bedroom in the mid-60s. Keep the room dark by installing heavy draperies or a light-blocking shade. A sleep mask and ear plugs or white noise may help.

• Choose not to watch TV before going to sleep, especially news or a program that might be upsetting to you.

• Some medical conditions can disrupt your sleep. Anxiety and stress are the most common causes of insomnia. Allergies, asthma, bronchitis, emphysema, sleep apnea, heartburn, arthritis, and menopause might also interfere. Talk to your doctor if you suspect one of these conditions is interfering with your sleep.

• Your bed might be the culprit. Trying to sleep on a bed that is too hard, too soft, or broken down is difficult. A bed that does not provide adequate comfort and support can contribute to, or cause a sleep problem.

You deserve, and need, a good night's sleep! Talk to your doctor if the quality of your sleep does not improve despite your efforts.