Here are some things that you can do to improve the quality of your sleep.

• Keep a consistent sleep schedule. Go to bed and wake up at about the same time each day, even during the weekend.

• Find ways to relax prior to bedtime. Listen to soft music, drink herbal tea (non-caffeinated) or meditate.

• Don't ingest alcohol, nicotine or caffeine before going to bed. Nicotine and caffeine are stimulants. Alcohol may help you fall asleep, but interferes with deep sleep.

• Don't eat a heavy meal within the last 2-3 hours before going to bed.

• Keep your bedroom a comfortable, relaxing environment. Don't watch TV in bed, initiate a deep discussion or engage in a conflict in your bedroom.

• Clear your mind of anxious or unpleasant thoughts before going to bed. Write down anything that is bothering you and leave it in another room.

• Don't exercise late in the day. Exercise tends to drive up your metabolism and may interfere with sleep.

• Take a hot bath before going to bed. This exercise can help lower your body temperature, which is correlated with the onset of sleep.

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