Unhealthy sleep habits are common but can be corrected or improved. Some of the most common causes of sleep disturbance are changes in daily routine. For example, traveling, changes in work hours, disruption of other behaviors (eating, exercise, activity, etc.), and relationship conflicts.

If you feel like you are doing the right things to get sleep but still can’t sleep or wake up feeling exhausted, you might have a sleep disorder, and that’s a good time to talk with your doctor.

Here are some tips to get started on a path to better sleep.

Things to DO to improve sleep:

• Set a sleep schedule and try to stick to it; if you fall short, it’s ok, but keep trying

• Establish a regular, relaxing bedtime routine

• Get exercise each day (including stretching)

• Get regular exposure to sunshine and fresh air

• Create a cool, dark, quiet sleep space

• Keep your feet and hands warm

• Clear your mind from tasks you plan to complete the next day (write them down and be done)

Things to AVOID before bedtime that can disrupt sleep:

• Playing a competitive game or watching an exciting program or movie on TV

• Having an emotional discussion with a loved one

• Alcohol, tobacco, or caffeine in the evening

• Watching TV or using a phone/tablet in bed

• Going to bed too hungry or too full

• Taking long daytime naps in the late afternoon or evening