Feeling great every morning.

Going to bed probably seems like one of the easiest tasks of the day--put on your favorite pajamas, turn back the covers, switch off the lights, and settle in for eight hours in dreamland. For many people, however, getting a good night's sleep requires a little planning.

According to the Better Sleep Council, the way you spend your day has a lot to do with how well you sleep at night. The body follows a 24-hour cycle of sleeping and wakefulness, known as a circadian rhythm. Attitude, appetite, and activity are key factors that influence this internal "clock" and the quest for rest.

Sleep is important in maintaining good health, as adequate rest keeps your mind and body active and able to deal with illness and injury. The following tips may help you establish routines that are conducive to getting the refreshing sleep you need every night.

Stay active. A body that engages in regular physical activity will require rest. John Hubanks, M.D., an otolaryngologist at Glendale Memorial Hospital in Los Angeles County, recommends exercising in the late afternoon or early evening, stopping at least 90 minutes before bedtime. Talk to your physician about an appropriate exercise program, and try to accumulate at least 30 minutes of moderate intensity physical activity most days of the week.

Tackle intellectual tasks. Your mind needs exercise, too. Read, work a puzzle, or find some activity each day to stimulate your brain so it will want to rest.

Go outdoors every day. Fresh air and sunshine are natural sleep aids and can ease the depression that often results from sleeping disorders.

Socialize. Those who lead a happy life, including hobbies and activities with people they enjoy, tend to sleep better.

Watch your diet. Food and beverages containing caffeine should not be consumed, as it takes six to eight hours for the effects to wear off Also, don't go to bed when you're overly hungry or overly full, and avoid gas-producing foods late at night. Excess weight can inhibit sleep, too, so limit high-fat foods.

Check medications. Are you taking a prescription or over-the-counter medication that causes drowsiness or inhibits sleep' talk with your physician about possible alternatives.

Unwind early. Deal with worries and conflicts at least an hour before bedtime to avoid tossing and turning while you wrestle with a problem or decision. Your bedroom should be a haven, not a battleground or an office. Relaxation exercises, soothing music, or a warm bath may help you start to unwind.

Avoid night-caps. Drinking alcoholic beverages makes it harder to sleep well. "It may help you sleep initially, but it could cause you to wake up later and be unable to fall back asleep," Hubanks explained.

Stop smoking. Hubanks noted that his patients who stop smoking have noticed immediate improvement in their ability to rest.

Talk with your sleep partner. If one person is disturbing the other, both of you will suffer sleep deprivation. Discuss your nighttime sleep habits and work together on solutions.

In addition to preparing yourself for rest, take a look at your sleep environment.

Check your bedding. If your mattress is lumpy, sagging, worn out, or not supportive enough, it can interfere with your ability to relax. "Two things you should invest in are good shoes and a good bed," Hubanks said with a laugh. "You're in them at least one third of your life!"

Set the mood. Most people sleep best in a room that is quiet, cool, and dark.

Establish a routine. When it's time for bed, follow the same steps in the same order each night so the transition to sleep will come naturally. "Whatever method works for you becomes a cue for your body to settle down and go to bed," Hubanks explained.

Also, retire and rise at the same time every day--and avoid naps longer than 30 minutes--to help your body establish its sleep rhythm. You may find that you feel sleepy earlier in the evening and get up earlier than you used to; this is a natural progression of your circadian rhythm, which advances as you age. Once you've determined the sleep schedule that works best for you, stick to it.

Go to bed. Try going to bed 15 minutes earlier each night until you feel rested when you wake. Also, go to bed only when you're tired, so you associate your bed with sleep.

Count sheep. This age-old remedy, or engaging in any other repetitious mental exercise, does help some people relax.

Get up. If you can't fall asleep after 15 to 30 minutes, get back up. Go to another room to read or watch a little TV until you feel sleepy.