Post by Tracy Kaler.

Everyone has trouble sleeping now and then, but if you find yourself battling insomnia regularly, try these tips to ensure you snooze for a full night.

1. Stick to a schedule.
Don’t be tempted to change your sleep schedule drastically. Try and get to bed at about the same time each night and awake about the same time each morning. You’ll thank yourself later.

2. Sleep in a dark room.
Bright lights can disrupt sleep, so be sure city lights or street lamps don’t shine in your windows. Install room-darkening shades or curtains if needed.

3. Keep the temperature comfortable.
That means not too hot and not too cold. A ceiling fan may be just the perfect accessory if your room tends to run warm. If you wake up cold, add an extra blanket or sleep in down.

4. Watch what you eat.
Try to avoid eating too late –– this means make your last meal at least three hours before bedtime. Avoid greasy, fatty meals, which take longer to digest and could make falling asleep more difficult.

5. Cut back on alcohol.
Alcohol will relax you, but too many cocktails will interrupt sleep. Have a glass or two of wine with your dinner and say no to after-dinner drinks.

6. Skip the caffeine.
A cup of coffee in the morning shouldn’t affect your ability to fall asleep in the evening, but any caffeine past noon could be keeping you awake at night. Try decaf.

7. Exercise.
Exercise at least 20 minutes per day. Even a walk or light jog can make a difference in relaxing you when it’s time to turn in. Avoid exercise late at night.

8. Have a bedtime ritual.
Take a warm shower. Read. Listen to soothing music. Wash your face and brush your teeth. Find whatever works for you, and do it each and every evening before you hit the hay.