The recommended amount of sleep for a healthy adult is at least seven hours. Go to bed and get up at the same time every day. Being consistent reinforces your body’s sleep-wake cycle. Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour of sleep. If you don’t fall asleep within about 20 minutes, leave your bedroom and do something relaxing like reading a book or listening to soothing music. When you feel tired go back to bed.

Don’t go to bed feeling hungry or full. Avoid eating heavy or large meals within a couple of hours of bedtime. The discomfort of an empty or full stomach may prevent you from sleeping.

It’s worth bearing in mind that the stimulating effects of nicotine and caffeine take hours to wear off and although alcohol may make you feel sleepy it can disrupt your sleep later on.

Your bedroom should be a cool, dark, and quiet environment. Avoid prolonged use of your cell phone, computer, or tablet before bedtime. Calming activities such as taking a bath can help promote better sleep.

Long naps in the day can prevent a good night’s sleep. If you nap at the weekend, for example, limit this to 30 minutes.

Regular physical activity will help promote better sleep. Spending time outdoors in the fresh air can also help. Avoid exercise too close to bedtime, however.

I tell my patients, M.E.N. is the cause of all stress and stress is the cause of all disease. M.E.N. stands for mechanical stressors, emotional stressors, and nutrition. If you want to get a good night’s sleep you need to resolve your worries and concerns before bedtime. Start by writing down what is on your mind and setting it aside for tomorrow. There are other tools you can use too to help reduce stress such as meditation.