Journal-News.com

Your diet, activity levels, other lifestyle habits and environment all affect how well you sleep.

There are many steps you can take on your own to promote sound sleep. Known as "sleep hygiene," these practices include:

• Reducing caffeine intake and avoiding it completely in the evening.

• Quitting smoking.

• Eliminating alcohol within four to six hours of bedtime; although alcohol initially makes you drowsy, it disrupts sleep later in the night.

• Avoiding heavy meals before bedtime that may cause heartburn; however, a light snack may promote sound sleep.

• Using your bed only for sleeping and sex. Don't watch TV, eat, pay bills or do other such tasks in bed.

• Avoiding the regular use of sleeping pills.

• Exercising regularly. Exercising in the early evening, at least three hours before bed, may improve sleep.

• Going to bed and waking up at the same time every day.

• Creating a comfortable sleeping environment conducive to sleep.

• Drinking less fluid before sleep.

• Initiating a relaxing routine, like soaking in a hot tub before bedtime.