But keep in mind, exercising too close to bedtime may interfere with sleep.

In addition to smoking being a major health risk, nicotine use can interfere with sleep. Both caffeine and alcohol can interfere with sleep.

Avoid caffeine after noon, and limit alcohol to 1 drink several hours before bedtime.

Clock-watching causes stress and makes it harder to go back to sleep if you wake up during the night.

Put clocks in your bedroom out of sight.

This will help your body know this room is for sleeping.

Don't engage in activities other than sleeping or sex in your bedroom. Keep light, noise and the temperature at levels that are comfortable and won't disturb your rest. Gentle yoga or progressive muscle relaxation can ease tension and help tight muscles to relax. Avoid prolonged use of electronic devices with a screen, such as laptops, smartphones and ebooks before bed. For example, drink a cup of caffeine-free tea, take a warm shower or listen to soft music.

Establish a quiet, relaxing bedtime routine.

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Teppo Särkämö, Mari Tervaniemi, Sari Laitinen, Ava Numminen, Merja Kurki, Julene K.

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Matarán-Peñarrocha PhD, Carmen Moreno-Lorenzo PhD, “Effect of Music as Nursing Intervention for People Diagnosed with Fibromyalgia”, Science Direct, 2013.

María Dolores Onieva-Zafra PhD, Adelaida María Castro-Sánchez PhD, Guillermo A.

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Soft music for sleeping