Exercise has been proven to improve sleep and conditions that can cause insomnia and excessive sleepiness, such as anxiety and depression.

It also increases energy levels by reducing fatigue, including in people with conditions associated with chronic fatigue, according to

Eating a healthy diet increases your energy and helps you sleep better.

On the flip side, foods that are generally considered unhealthy can make you feel sluggish and zap your energy.

Daylight helps regulate your circadian rhythms and improve your sleep.

If you get some sun first thing in the morning, it can help boost your mood and energy levels for the rest of the day. Try opening your blinds as soon as you get up, having your coffee outside, or going for a short walk....

To improve your bedtime routine, try doing something relaxing before bed, such as reading or taking a warm bath.

Avoid activities that’ve been shown to interfere with your circadian rhythm and cause sleeplessness, including:

• looking at screens, like your laptop ...

Tempting as that snooze button and getting “just a few more minutes” may be, falling back asleep after waking is sleep fragmentation.

If you’re accustomed to hitting snooze, try moving your alarm away from your bed so you have to get up to turn it off.

If you’re diagnosed with a sleep disorder, such as chronic insomnia or restless leg syndrome (RLS) , treatment can help you sleep and wake up better. Treatment depends on the specific sleep disorder and might include:

• prescription drugs, such as sleep aids or ...