Take these actions:

• Be strategic about medications. Talk to your health care professional about medications taking timing. Take a medication that causes drowsiness at night before bed. And if your medications include stimulants, which can keep you awake, take those earlier in the day.

• Practice relaxation. Sit quietly, read, write in a journal or listen to soothing music as you prepare for sleep.

• Sleep on a schedule. Routine sleeping hours can help you sleep. Go to bed and wake up at about the same time each day.

• Don't try to force sleep. If you wake up and can't go back to sleep, try reading, writing in a journal, or watching TV until you feel sleepy.

• Watch what you eat and drink. Heavy meals and fluids before bed might keep you up, or make you wake up in the middle of the night. Caffeine, alcohol, and nicotine can also interfere with sleep.

• Set yourself up for success. Practice good sleep hygiene: Close curtains and your bedroom door, use comfortable bedding, keep the room temperature cool and put your clock somewhere you can't see it.

• Plan ahead. Be physically active during the day to help you sleep more soundly at night. Avoid naps or limit them to 30 minutes during the day.