You may not have heard the word "hygiene" since the school nurse lectured your class about brushing your teeth and cleaning behind your ears, but hygiene is simply a system of principles and practices for preserving health and preventing disease. Good sleep hygiene consists of common-sense basics, such as:

Regular hours. A consistent wake-up time is especially important in synchronizing your internal biological clock.

Frequent exercise. However, it's best not to work out in the evening, when you should be winding down.

Cut down on caffeine, such as coffee, colas and chocolate. Caffeine can linger in the body for up to eight hours, so try to avoid it after lunch.

A good bed. A bed that's too small, too soft, too hard or just plain too old can keep you from getting the deep, restful sleep you need.

Don't smoke. Nicotine is an even stronger stimulant than caffeine and can cause problems falling and staying asleep.

Drinking. Alcohol may make you drowsy, but it undermines the quality and quantity of your sleep and disrupts normal sleep stages.

A sleep ritual. A relaxing routine, such as relaxing music, stretches, or light reading can help smooth the transition from day to night. Don't take a hot bath or shower immediately before going to bed, because increasing your body temperature can disrupt your internal rhythm and keep you awake.

A comfortable sleep environment. Keep your bedroom as quiet and dark as possible, with a cool temperature. Try to keep other distractions to a minimum.

Choose "sleepy" snacks such as carbohydrates and avoid energizing proteins.

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