Ten steps to better health...
For the rest of your life

1. Set a sleep schedule. Keep bedtime and wake-up time the same all week long.
2. Exercise regularly. Don't exercise close to bedtime, but do 20 to 30 minutes of exercise at least three times per week.
3. Cut down on stimulants. Consuming caffeine, found in coffee and chocolate, makes it harder to fall asleep and fall into deep sleep.
4. Don't sleep on a bed that's too soft, too hard or too old. Replace your innerspring mattress if it is eight to ten years old. Or switch to an adjustable firmness mattress with air support for better sleep today.
5. Don't smoke, and drink only in moderation. Smoking and alcohol have detrimental effects on sleep similar to caffeine.
6. Unwind in the evening. Try to deal with worries and distractions before going to bed.
7. Don't go to bed stuffed or starved. A full stomach causes you to toss and turn. An empty stomach causes discomfort.
8. Develop a sleep ritual. Do the same things in the same order each night before bed.
9. Give sleep priority. Don't take the temptation to stay up late for movies, parties, etc.
10. When you can't sleep....Eat a high carbohydrate snack of pasta or bread. Sip warm milk or herbal tea. Take a warm bath. Alternately tense and relax your muscles. Breathe deeply. Get up and read or listen to music. Hypnotize yourself by repeating 'I'm getting sleepy.' Try to stay awake to take the pressure off trying to sleep. Cut back on sleep time.