Poor sleep can be bothersome and, if it continues, can leave you feeling worn out. Take time to set yourself up for the best sleep possible by checking the following points. These simple measures will often help you feel more rested. Good steep habits can also prevent an occasional restless night from becoming an ongoing problem.

! Try to exercise daily (walking, light jogging, swimming, and bicycling are all beneficial), preferably in the morning or afternoon. Avoid vigorous exercise in the evening. Fresh-air activity is most beneficial, but even when you are inside, try to be active as much as you can with hobbies or friends. And if you often fall asleep while watching television at a certain time of the day, for example, try a short walk instead.

! Decide on a regular bedtime and arising time, and observe it daily. Even if your sleep is interrupted, try to get up at the same time each morning. Your sleep-wake cycle is generally based on what time you get up, so staying in bed late after a night of poor sleep is likely to ruin the next night’s sleep, too.

! Going to bed early to catch up on sleep you missed is sometimes helpful if you keep it to just an hour or two earlier than usual. Try to avoid lengthy sleeping on weekends and holidays, however.

! Do not nap during the day: if you feel the need, try to limit the number and duration of naps. Keep them to no more than 20 minutes, which will refresh you without interfering with your nighttime sleep. And set an alarm or have someone wake you; don’t depend on awakening automatically.

! Be sure your bedroom is quiet, well-ventilated, and at a comfortable sleeping temperature (in the 60-65 °F range). A small fan or white-noise device will mask sounds if this is a problem. Carpeting, window shades, and heavy draperies also help soundproof and darken the room.

! Occasional sleep problems may signal the need to check your mattress. A comfortable new mattress may be a small price to pay for good sleep at night.

! It is best to use your bedroom just for sleep and sex. not as a family room. Avoid using your bedroom for intensive studying, watching television, snacking, paying bills, or any other non-sleep activity. The unconscious connection between bedroom and sleep will foster better rest.

! A warm (not hot) bath before retiring can be beneficial. Some people find relaxing benefits from sex or light reading. Others set aside the 20-30 minutes before retiring for relaxed activities such as listening to soothing music.

! Avoid tobacco, caffeine (including regular soft drinks), and alcohol, especially in the evening before retiring. Some people find a small glass of wine relaxing, but more alcohol than that is not advised; you might fall asleep faster, but you will awaken more often than usual.

! If you are hungry at bedtime. have a light snack C crackers and milk or fruit C but avoid spicy foods and too much snacking.

! When you turn off the light, relax and try to avoid worrisome thinking. Simple relaxation exercises may help C tightening facial muscles then relaxing them, tightening shoulder muscles then relaxing them, and so on down to your feet.

! If you are unable to sleep after a half hour or so, get out of bed, but stay quiet and relaxed in another room. Avoid bright lights and stimulation such as reading a suspense novel or eating. After about 20 minutes, go back to bed for sleep. If you awaken during the night, use these same simple steps, and repeat them as often as necessary until sleep comes.