Go to sleep and wake up at about the same time every day — including weekends. This routine will put your brain and body on a healthy sleep-wake cycle. In time, you’ll be able to fall asleep quickly and sleep soundly through the night.

Regular exercise has been shown to improve sleep quality, as long as you don’t work out too close to bedtime. A post-workout burst of energy can keep you awake. Aim to finish any vigorous exercise 3 to 4 hours before you hit the hay.

Turn off TVs, computers, and other blue light producers an hour before sleep. Cover any blue displays you can’t shut off.

The best sleep temperature for most people is is on the cool side–below 76 degrees.

Mild low back pain may not wake you, but it can disrupt the deep, restful stages of sleep. A cushy solution is to place a pillow between the legs for better alignment of the hips and reduced stress on the low back.

Your pillow should be just the right size to support your neck in a neutral position. For side sleepers, the nose should align with the center of the body. Stomach sleeping twists the neck and is best avoided.