How do you get the rest you need without resorting to risky medications? Practice good sleep hygiene. Create a sleeping environment that is relaxing and inviting. Here’s how:

• Sleep in loose-fitting clothing.

• Keep the bedroom temperature cool and the lighting dark.

• Remove all technology from the room. If you don’t want to or can’t, get blue light glasses to minimize the stimulating effect of devices like TV, computers, electronic alarm clocks, and smartphones.

• Keep all work-related items such as documents, computers, and phones out of the room.

• Use aromatherapy or fresh flowers to keep the room smelling pleasant and calming.

• Make sure your mattress is correct for you. Some people need firm mattresses; others don’t. Go to a mattress store and figure out what is the best for you. When you get the correct mattress, rotate it every couple of months so it lasts longer and feels fresher.

• Use sheets, pillowcases, and other bedding in fabrics that are appealing to you.

• Don’t underestimate the importance of a good pillow. Do your research and get the best one for your neck. If your head and neck are not in a good position, your sleep will suffer.

• Reserve your bed for only sleep or sex.