Dr. Quan cares for patients with sleep disorders, including insomnia, sleep apnea, restless leg syndrome, and narcolepsy. Below are tips he shares with patients for sleeping better.

1. Make a commitment to sleep better

Developing healthy sleeping habits starts with commitment. Tell a friend or loved one that you are making sleep a priority. Telling others will keep you accountable and make you more likely to stick with your goal.

2. Establish a bedtime routine

Establishing regular sleep habits can be just as important as how long you sleep. Aim to go to bed and wake up at the same time everyday, even on weekends.

3. Create a sleep-friendly environment

Your room should be completely dark while sleeping. Position your bed away from windows and try blackout curtains, or use an eye mask, if the sun wakes you up early in the morning.

4. Keep your bedroom cool

Aim to keep your bedroom between 65 and 70 degrees Fahrenheit. Find the temperature that’s right for you.

5. Exercise regularly

Most studies show that regular exercise three-to-four times a week helps improve sleep. It’s usually best to exercise in the morning or afternoon. If you exercise at night, try not to exercise within 2 hours of bedtime, as the adrenaline boost from your workout may disrupt your sleep.

6. Avoid heavy meals before bedtime

Avoid eating a heavy meal before bed. This includes foods high in carbohydrates, which may lead to heartburn or bloating. Both of these can cause discomfort and disrupt sleep.

7. Morning light exposure

Exposing yourself to sunlight each morning will help keep you alert throughout the day. It will also help keep your sleep schedule regular, says Dr. Quan.

8. Limit nicotine and caffeine

The nicotine in cigarettes increases heart rate and brain activity and can disrupt your sleep. If you are having trouble quitting, you may want to try a smoking cessation program.