When sleep — or a lack of it — becomes a central issue in your life, it helps to understand the fundamentals of getting a good night's rest. While you can't change your newborn's around-the-clock schedule or stop a sick toddler from getting you up at 3 a.m., you can manage the quality of sleep you do get. Here are 10 things you can do to improve your slumber.

1. Say no to caffeine, nicotine, and alcohol in the late afternoon and evening. A cup of coffee or a cigarette in the afternoon can delay your dropping off even hours later, and more than a glass or two of wine or beer will make your sleep more restless. Remember, caffeine is found not just in coffee and black tea, but in chocolate, diet pills, medicines, and many soft drinks.

2. Exercise, but finish up at least three hours before you go to bed. You need to give your body a chance to unwind after a workout (try one of these relaxation techniques to help you get to sleep).

3. Keep your bedroom at a comfortable temperature and block out light and noise, which can wake you from a light sleep. Most people sleep better in a cool room. If noise is a problem, consider getting a sound machine, which can mask traffic sounds with white noise.

4. A 15- to 20-minute snooze during the day can improve alertness, sharpen memory, and generally reduce the symptoms of fatigue. Keep in mind, however, that sleeping during the day could disrupt a good night's sleep.

5. Once you've established a regular bedtime routine for your baby, do the same for yourself. An hour or so before bed, put aside the bills and work you've brought home from the office. Sprinkle some lavender in the water and take a hot bath, make a cup of herbal tea or warm milk, and settle down with a good book.

6. If you can't go to sleep after 30 minutes, don't stay in bed tossing and turning. Get up, go into another room, and listen to soothing music or read until you feel sleepy. You can't force yourself to fall asleep if you aren't ready.

7. Use your bed only for sleep and sex. If you are in the habit of paying bills or watching TV in bed, stop. You should associate your bed only with bedtime activities. Remember: Try to clear your mind; don't use bedtime to solve your daily problems.

8. If you find yourself falling asleep on the couch or in the rocking chair in your baby's nursery, make yourself get into bed. Getting into the habit of sleeping anywhere but the bed can lead to sleep problems later on.

9. Avoid heavy meals close to bedtime. But if you need a snack before turning in, choose a high-carbohydrate food such as a bagel. It may actually promote sleep.

10. If random thoughts are keeping you awake and anxious, keep a notepad by your bed so you have a place to unload them until the morning.