• Reserve your bedroom for sleep and intimacy.

• Banish television, computer, smartphone, tablet, and other diversions from that space.

• Nap only if necessary.

• Avoid caffeine after noon, and go light on alcohol.

• Get regular exercise, but not within 3 hours of bedtime.

• Plan a vacation with a light schedule and few obligations. • Avoid backsliding into a new debt cycle. Try to go to bed and get up at the same time every day — at the very least, on weekdays. If need be, use weekends to make up for lost sleep.