Not sleeping well at night? Changes to your daytime routine can help make a difference.

Stress, caffeine, nicotine and some medications can interfere with normal sleep patterns. So can lethargy.

A recent study from the Associated Professional Sleep Societies says that one of the best ways to assure a good night’s sleep is to become more active during the day.

One reason is that moderate aerobic exercise helps to reduce anxiety to improve sleep quality for people with insomnia. Although more activity during the day seems to play a vital role in nighttime sleep quality, experts point out that you want to leave at least a few hours between a heavy cardiovascular workout and your bedtime so your body has a chance to stabilize and relax.

It is recommended that adults get between seven and eight hours of nightly sleep, although Americans average less because of busy schedules. To help yourself get a restful sleep stick with a consistent routine for both going to bed and waking. Keep your bedroom dark and tranquil. If you experience chronic fatigue on a daily basis, see a doctor to check for sleep disorders such as apnea that may be affecting your overall health.