Here are 10 Tips to Help You Get the Sleep You Need and Deserve:

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

• Establish a 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.

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

• Sleep on a comfortable mattress and pillows.

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

• Finish eating at least two to three hours before your regular bedtime.

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

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

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

• Avoid alcohol close to bedtime. It can lead to disrupted sleep later in the night.