Whether you're an insomniac or just interested in sleeping better, the experts suggest that you:

Get more exercise. Running, swimming and other exercise during the day -- but, with the exception of sex, not right before bedtime -- can help you feel sleepy at night.

Keep a regular schedule. Going to bed and getting up at the same time every day synchronizes sleep with your body's natural rhythms. If you stay awake later than usual, wake up close to your regular time anyway. Then go to sleep a little earlier than usual that night. On weekends sleep a half hour longer at most.

Avoid naps. They take away from nighttime sleep and can further disrupt your normal sleep routine.

Watch your diet. Avoid heavy meals right before sleep, as well as coffee, tea and cola.

Make sure your bedroom is comfortable. Experiment with a new mattress, a soothing color of wallpaper or change your sheets daily -- whatever it takes to make your sleep environment relaxing.

Keep cool, dark and quite. If noise and light are unavoidable, try earplugs and an eyeshade.

Don't make your bed an insomnia prison. Consider the bed to be a place to sleep, not to read, eat, watch TV, write letters or worry.

Establish a sleep routine. Bedtime rituals condition you mentally. A small snack, warm milk, a hot bath, laying out tomorrow's clothes, prayer, meditation -- done nightly, in the same order -- can promote sleep.

When you can't sleep, get out of bed. Read a book or watch TV until you feel sleepy again.