Sleep isn’t just a ‘time out” from daily life, it’s a basic necessity of life, as important to our health and well-being as air, food and water.

It is important for renewing our mental and physical health each day. More than 100 million Americans of all ages regularly struggle to get a good night sleep.

For most people, falling asleep and staying asleep are parts of a natural process. Good sleepers are likely to have developed certain lifestyle and dietary habits that promote sound sleep.

Here are 10 ways to guarantee a better sleep through the night:

1. Go to bed and get up at the same time every day, even on weekends.

   Sticking to a schedule helps reinforce your body’s sleep-wake cycle and helps you sleep better.

2. Don’t eat or drink large amounts before bedtime.

   Eat a light dinner about two hours before sleeping. If you are prone to heartburn, avoid spicy or fatty foods, which can make heartburn flare and prevent restful sleep. Also, limit liquids before bed, this can cause you to wake up repeatedly during the night to use the bathroom.

3. Avoid nicotine, caffeine and alcohol in the evening.

   All of these are stimulants that can keep you awake. Although often believed to be a sedative, alcohol disrupts sleep.

4. Exercise regularly.

   Regular exercise, especially aerobic exercise, can help you fall asleep faster and make your sleep more restful. Don’t exercise within three hours of bedtime, this may stimulate your body and mind.

5. Environment

   Make your bedroom a cool, dark, quiet and comfortable space. Use blackout curtains, eye covers, extra blankets or a fan, whatever will create a comfortable sleeping space for you. Make a point of limiting screen time in bed. If you have a TV in your bedroom, move it out.

6.  Sleep primarily at night.

   Daytime naps may steal hours from nighttime sleep. Limit daytime sleep to about 30 minutes and take your nap mid-afternoon. If you work nights, use blackout shades so that sunlight, which adjusts the body’s internal clock, doesn’t interrupt your sleep.

   If you work during the day, sleep at night and have a hard time waking up, leave the shades open and let sunlight help wake you up.

7. Choose a comfortable mattress and pillow.

   Features of a good bed are subjective and differ for each person. Make sure you have a bed that’s comfortable for you. If you have a bed partner, make sure there’s enough room for two. Children and pets are often disruptive; you may need to set limits on how often they sleep in bed with you.

8. Start a relaxing bedtime routine.

   Try and do the same things each night to tell your body it’s time to settle down. This may include taking a warn bath or shower, reading a book or listening to soothing music. Activities done with lowered lights can help ease the transition between wakefulness and sleep.

9. Go to bed when you’re tired and turn out the lights.

   If you don’t fall asleep within 15 to 20 minutes, get up, do something quiet and relaxing. Go back to bed when you are tired. Don’t agonize over falling to sleep; the stress will only prevent sleep.

10. Use sleeping pills only as a last resort.

    Check with your health care provider before taking any sleep medications.

If you’re having problems sleeping more than three times a week for a month, see your health care provider and ask for a referral to Salem Health’s Sleep Center to be evaluated for a sleep disorder.

You will be seen by a sleep medicine specialist who will identify possible sleep disorders such as obstructive sleep apnea or restless leg syndrome.

Depending on your needs, sleep testing can be performed in your home or in the state-of-the-art sleep laboratory at Salem Hospital by experienced, licensed sleep technologists.

Identifying and treating the cause of your sleep disturbance can help get you back on the road to a good night’s sleep and improved health.