The National Sleep Foundation offers the following tips that can help you achieve better sleep and the benefits it provides. These tips are intended for "typical" adults not experiencing medical problems. If you have trouble falling asleep, maintaining sleep, wake up earlier than you wish, feel that not-so-fresh feeling after sleep, or suffer from excessive sleepiness during the day, you should also consult your physician.

1. Maintain a regular bed and wake time schedule, including weekends.

2. Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.

3. Create a sleep-conducive environment that is dark, quiet, comfortable and cool.

4. Sleep on a comfortable mattress and pillows.

5. Use your bedroom only for sleep. It is best to take work materials, computers and televisions out of the sleeping environment.

6. Finish eating at least 2-3 hours before your regular bedtime.

7. Exercise regularly. It is best to complete your workout at least a few hours before bedtime.

8. Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake.

9. Avoid nicotine (e.g. cigarettes, tobacco products). Used close to bedtime, it can lead to poor sleep.

10. Avoid alcohol close to bedtime. Although many people think of alcohol as a sedative, it actually disrupts sleep, causing nighttime awakenings.

Source: Ten Tips for Better Sleep by the National Sleep Foundation