If you are one of the millions of Americans with sleep disturbances, your health will benefit from increasing effective sleep, researchers say.

A recent Boston University School of Medicine study reported a link between insomnia and diabetes. Doctors have found that not getting enough quality sleep can increase your arterial aging and risk for heart attack. And some studies have pointed to lack of sleep causing weight gain.

So how do you get quality sleep? Start by evaluating your daytime habits. Caffeine is a stimulant that can keep you awake for eight hours after consumption. Aerobic exercise has many health benefits, including helping you get to sleep, but don't exercise within two hours of bedtime.

Formulate a routine that prepares your body and mind for sleep. Going to bed and getting up at the same time helps create a consistent sleep-wake cycle. Remember that "sleeping in" a few days to make up for late nights can reset your body clock and hinder falling asleep.

The ABCs of getting some Z's

Organize your environment, thoughts and snacks to improve your sleep experience.

• If your alarm clock has big illuminated numbers, place it where you won't stare at it while trying to fall asleep.

• Go to sleep when you're tired. If you don't fall asleep after approximately 30 minutes, get out of bed and do something relaxing. Lying there stressed about not falling asleep might make it worse.

• Before bed prepare a "to-do" list for the next day so you don't lie in bed ruminating about everything you have to remember. Once it is written down you can let it go.

• Make your bed a place for sleep and intimacy only. Don't do work or play on the computer while sitting on the bed.

• Still can't fall asleep? Eat some turkey. It contains tryptophan, which makes serotonin, a neurotransmitter which causes feelings of sleepiness. Other sleep-inducing foods include cheese, milk, seafood, whole grains, lentils, peanuts and sesame seeds.

• When you wake up in the morning. expose yourself to bright light or leave the shades open and let the sunlight wake you up.