Many of us lie awake at night, unable to get to sleep. We toss and turn and fidget. Some of us carry our daytime worries to bed.

Others just lie there and wonder why they can’t get to sleep.

Most of the time, these problems are caused by what experts call ‘poor sleep hygiene’ -- and if we don’t learn how to control them, they can be real stinkers.

How do you know your sleep hygiene needs improving? The telltale signs are sleep disturbances and sleepiness during the daytime. Just taking a good look at all of the activities you do before going to bed, as well as the state of your bedroom, may unlock the clues that lead to some good shut-eye.

From the National Sleep Foundation and other organizations, here are some tips to ensure your sleep hygiene is as clean as a whistle:

•  Go to bed -- and wake up -- at the same times, even on the weekends. Your body gets used to the times you go to bed and wake up -- and going to bed at an earlier or later time, or lolling around in bed after you wake up, can cause your body to repay you with sluggishness, foggy thinking, and trouble sleeping the next night.

•  Don’t nap during the day. The amount of shut-eye you get during the day will affect the amount you get at night. But if you must nap, such as in the late afternoon, limit it to 30-45 minutes.

•  Don’t drink alcohol four to six hours before bedtime. Regardless of what you may have heard, alcohol does not help you sleep. It may make you fall asleep more easily, but once the alcohol level in your body drops, your body reacts by being stimulated and waking you up.

•  Avoid coffee or other caffeinated drinks four to six hours before bedtime. Caffeine is a notorious stimulant -- and don’t forget it’s also in chocolate. The substance also is a diuretic that will make you get up and use the bathroom several times during the night, interrupting your sleep.

•  Don’t eat heavy, spicy, or sugary foods four to six hours before bedtime. These foods can keep you from staying asleep by causing digestive or intestinal problems.

•  Try a light snack just before bed. Avoiding heavy meals right before bedtime is strongly suggested, but a little warm milk and foods high in the amino acid tryptophan -- the same chemical that makes you sleepy after you eat Thanksgiving turkey -- may help you fall asleep.   

•  Don’t exercise right before bed. Yes, exercise is good and will help you sleep, but not if you do it strenuously within two hours of bedtime. Do your workouts either in the mornings or late afternoons.

•  Learn and practice relaxation techniques. Try yoga, meditation, or deep breathing to help you extinguish anxiety and soothe tense muscles.

•  Don’t get into emotionally charged scenes with your spouse or the kids just before bedtime.

•  Eliminate distracting noises and light with earplugs, “white noise,” blackout drapes, or other devices.

•  Turn the clock away from the bed so you don’t get preoccupied with time.

•  Do not remain in bed if you get up in the middle of the night and can’t get back to sleep within 15 to 20 minutes. Go into another room and read or do some other quiet activity that doesn’t stir you up until you feel drowsy again.

If none of these things work, then:

See your doctor if you believe depression, anxiety, stress, pains, heartburn, headaches or other medical conditions may be affecting your sleep.

Talk to your medical professional if you believe your prescription medications are affecting your sleep. Some medicines, such as antidepressants, can alter your sleep patterns.