Lack of sleep — less than 7-9 hours — compromises your immune system, contributes to decreased work performance, and reduces quality of life. Daytime drowsiness and increased appetite are among the warning signs of needing more ZZZs.

Here are some suggestions to secure sound sleep:

• Establish a regular sleep schedule. Keep the same sleep hours, even on your days off.

• Exercise regularly. This can help you achieve deep sleep. But exercising just before bedtime could have the opposite effect; try to get in your workout at least 3 hours before you hit the hay.

• Take a bath, read, or meditate before bedtime. An evening routine helps relax your body and prepare you for sleep.

• Spend time outdoors each day. Daily exposure to the sun helps regulate your body’s sleep cycle.

• Avoid caffeine later in the day. Also check your medications; they could contain caffeine.

• Don’t watch TV in bed. This can over-stimulate your brain and keep you awake. Quiet darkness is your best bet for falling asleep.