Make sleep a priority. Block out seven to nine hours for a full night of uninterrupted sleep, and wake up at the same time every day, including weekends.

Establish a regular, relaxing bedtime routine. Avoid stimulating activities like vigorous exercise before going to sleep.

Try not to watch TV, use the computer, or pay bills immediately before going to bed. Read a book, listen to soft music, or meditate instead.

Avoid coffee, chocolate, caffeinated soda, or nicotine for at least three hours before bedtime . These are stimulants that can keep you awake.

Make sure your bedroom is cool, dark, and quiet. Consider using a fan to drown out excess noise, and make sure your mattress and pillows are comfortable.

Use your bedroom as a bedroom. It should be for sleeping, relaxing, and intimacy only, not for watching TV or doing work.

Clear your head. Keep worry and stress outside the bedroom.

Exercise. Regular exercise will help you sleep better, but limit your workouts to mornings and afternoons.

Get into bed only when you are tired. If you don’t fall asleep within 15 minutes, go to another room and do something relaxing.

Avoid looking at the clock. This can make you anxious in the middle of the night. Turn the clock away from you.

Do not take naps. Taking a nap can throw off your body clock. If you are particularly tired and feel you must nap, sleep no more than half an hour.

Talk to your doctor if you still have problems falling asleep. You may need a prescription or herbal sleep remedy.