1. Get Regular Exercise and you will do more to improve your sleep than just about anything else you can do. Beyond a healthy kind of tired, exercise also improves your digestion, metabolism and endocrine function so that your entire body is ready for bed when the lights go out.
2. Reduce any pain or discomfort with acupuncture, supplements or medication to make it easier to fall asleep and avoid suddenly waking.
3. Get your EFA’s for better sleep by taking an Omega 3 supplement every day. These fatty acids supply your body with EPA which helps regulate the neurotransmitters dopamine and serotonin – brain chemicals that are directly involved in sleep regulation.
4. Eat and Drink in Moderation and be sure to avoid heavy, spicy foods and alcohol for two hours prior to going to bed.
5. Quiet your mind by turning off the TV one hour prior to sleeping and shutting off the Blackberry two hours prior. Meditate to clear your head and center your body.
6. Relax with a massage as late in the evening as possible or by taking a warm bath before bedtime. Use aromatherapy, have soft music playing and dim the lights.
7. Reflect on the positive by writing down three good things that happened to you each day. And don’t try to have a serious emotionally laden discussion or attempt at conflict resolution at bed-time.
8. Optimize your sleep by utilizing topical and internal products that add depth to your sleep and your skin’s sleep repair cycle. Look for ingredients such as melatonin and GABA.
9. Have Sex. Not only does sex leave us pleasantly exhausted so we sleep better, when we have regular bedtime sex, our bodies start to anticipate a good night’s sleep as the ultimate payoff.
10. Create an ideal sleep environment which is cool, dry, dark and quiet. Turn off all the lights, close the shades and set your thermostat to between 64 and 68 degrees Fahrenheit. Let the dog and cat sleep elsewhere, and be sure to use bedding and sleepwear that are appropriate for the season.

Howard Murad, M.D., dermatologist, Associate Clinical Professor of Medicine at UCLA and founder and CEO of Murad, Inc., is recognized as one of the world's foremost authorities in skin health.