Yes, there are many things you can do to help yourself fall asleep faster and stay asleep longer, which play an important role in how you feel the next day. Have a regular wake-up time that doesn’t vary by more than an hour, even on weekends. Get bright light in the morning as soon as you can. Exercise in the morning if possible and move throughout the day. If you exercise in the afternoon, try to do it at least four to six hours before bedtime. Limit caffeine consumption. Watch what you eat. Avoid high-carbohydrate meals and spicy and acidic foods. Avoid napping during the day. If you absolutely need a nap, take it before 3 p.m. and keep it to 20 minutes or less. Work on reducing stress. Make sure your bed is comfortable. Go to bed only when you are sleepy. Don’t read, watch TV, snack or listen to music in bed. Look for a therapist to help, who might consider cognitive therapy (CBT) for insomnia — CBT has multiple components and usually involves changing your sleep habits and thinking patterns to support better sleep. For example, instead of saying to yourself, “I’ll never get to sleep tonight,” you might tell yourself, “If I relax peacefully in bed, my body will take care of itself.” Speak to your healthcare provider about treatment approaches or medications that may be helpful in treating your insomnia. This resource was created with support from Eisai.