• Create a sleep-friendly bedroom: Make your room dark and cool, Dr. Abassi-Feinberg says, since darkness helps trigger the production of the hormones that support sleep, and most people snooze better in cooler temps (60–67°F). Remove or dim any light sources, such as clocks and chargers. Also, consider your mattress and pillow: If you wake up feeling achy, it might be time to replace them.

• Cut back on wine, beer, and cocktails: Although alcohol is a sedative, it actually suppresses the restorative stages of slumber, Dr. Winter says. Research shows that alcohol decreases sleep quality and duration. If you’re going to have a drink, try to cut yourself off at least four hours before bedtime so your body has a chance to metabolize the alcohol before you nod off.

• Create a bedtime routine: Doing the same relaxing things each night signals to your brain that it’s time to switch into sleep mode. Try reading a book, taking a shower, or listening to soft music, Dr. Abassi-Feinberg says.

• Stick to a set bedtime: Aim to go to bed around the same time every night—yes, even on weekends! Research shows that a consistent bedtime is linked with better sleep and less daytime sleepiness.

• Switch off screens: The blue light emitted from phones, tablets, computers, and TVs suppresses melatonin, a hormone important for helping you fall asleep. “Ideally, turn off devices 90 minutes before bedtime,” Dr. Abassi-Feinberg says.

• Get active: Walk, bike, dance—whatever gets you moving and grooving—on most days. Research shows doing at least 30 minutes of moderate-intensity activity, five days a week, improves sleep quality and length. If you can get active outdoors, even better: Sunlight helps regulate your internal body clock, Dr. Winter says, which can help you snooze more soundly at night.

• Skip the afternoon latte: Although everyone is different, it usually takes about six to eight hours to metabolize caffeine, Dr. Abassi-Feinberg says. Time your last coffee of the day accordingly, or switch to decaf if you don’t want to give up a late-afternoon cup.