These tips can help you create good sleep habits and alleviate sleep disorders:

• Wake up about the same time every day.
• Go to bed only when you're sleepy.
• Establish relaxing pre-sleep rituals, such as a warm bath, light bedtime snack or 10 minutes of reading.
• Exercise regularly. Confine vigorous exercise to at least six hours before bedtime and mild exercise to at least four hours before bedtime.
• Keep a regular schedule. Regular times for meals, medications, chores and other activities help keep your inner clock running smoothly.
• Avoid caffeine within six hours of bedtime.
• Don't drink alcohol, especially if you're sleepy. Even a small dose of alcohol can have a potent effect when combined with tiredness.
• Avoid smoking close to bedtime.
• Avoid daytime napping. If daytime sleepiness becomes overwhelming, limit yourself to a single nap of less than one hour no later than 3 p.m.
• Avoid taking sleeping pills, or use them conservatively.
• Minimize light, noise and extremes in temperature in your bedroom.