Have trouble falling asleep or staying asleep? Here are ten sleep hygiene practices to help you maintain a healthy sleep cycle and encourage a more restful night:

1. Maintain a regular bed and wake time schedule (including weekends). Going to bed and getting up at the same time everyday helps you program a sleep schedule into your body's biological clock.

2. Establish a relaxing bedtime routine to help your body wind down, such as taking a hot bath or shower, reading a book or listening to soothing music.

3. Create a sleep-conducive environment that is dark, quiet, comfortable and cool.

4. Avoid nicotine, caffeine and alcohol close to bedtime. These include cigarettes, tobacco products, coffee, tea, soft drinks and chocolate. Nicotine and caffeine are stimulants that can lead to poor sleep and keep you awake while alcohol disrupts the sleep cycle.