It’s 4 o’clock in the afternoon. Sara Jones, a 40-something woman on the West Coast, is not done with her workday yet, but she’s already fretting she won’t sleep well tonight — again.

She’s expected at her daughter’s recital this evening, and she’s dreading the thought of struggling to stay awake while pretending to be captivated as the children perform their routines. Worse, she’s worried she won’t be sharp for tomorrow’s big presentation at work.

A National Sleep Foundation Poll found that more than 50 percent of Americans experienced insomnia at least a few nights of the week.

Jones (not her real name) has “not slept well” for a very long time. She actually can’t remember the last time she went to bed, fell asleep easily, slept through the night, and woke refreshed and ready for the new day.

Unfortunately, she is hardly alone. A National Sleep Foundation Poll found that more than 50 percent of Americans experienced insomnia at least a few nights of the week.

If you are one of these millions — and you’re ready to make some changes to improve the quality and consistency of your sleep — here are five specific steps you can take to get a better night’s sleep right away (some of this will also help get the kids ready for back-to-school sleep habits):

1.) Schedule Sleep as You Would Any Other Appointment 
For sleep to be as consistent and reliable as we would like it to be, we need to give it as much respect as our other daily appointments and obligations. Sleep needs to be scheduled into the day from the start so that the remainder of the day can be built to accommodate it.

If we leave sleep as an afterthought — treat it like leftovers,  or make it a last choice — sleep may become as elusive as a scorned lover. Declare your feelings. Give sleep a place of priority on your schedule. And keep your promise to show up on time.

Set an alarm to signal the end of the busy day, and another to begin the process of getting to sleep.

We’re so used to waking up to the alarm clock, but it can be a useful tool at the other end of the day as well. Set an alarm to signal the end of the busy day, and another to begin the process of getting to sleep.

2.) Exercise, Exercise, Exercise
While we have that scheduling app open, pencil in some exercise. The ideal time is mid to late afternoon, but any time is better than no time. Just be sure to finish your workout at least two hours before bedtime.

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A brisk walk in the sunlight is excellent. A spin class after work is also good. Let your body move in space as it was designed to do. Get your heart rate up a bit. Sound sleep depends on changes in our core temperature. We sleep better when our inner temperature is falling. If we never do anything to raise our core temperature in the first place, it’s like working in a room with no windows.  The natural rhythms of the day and night are lost.

3.) Eat Regular, Balanced Meals
Regularly eating healthy and nutritious food at thoughtful intervals throughout the day can help you sleep more soundly at night. It is important to fuel the machine several times during the day. Good, unprocessed, organic food is always preferable.

Sound sleep depends on changes in our core temperature. We sleep better when our inner temperature is falling.

If you go to bed hungry, you are likely to find yourself awake, standing in front of the fridge at 3 a.m. Likewise, if you eat a big heavy meal 30 minutes before lying down for the night, your bodily functions will be busy with digestion, so sleep is likely to be delayed.

4.) Write Down Your Worries 
The idea is to sit down with a blank piece of paper (several, if needed) and let all the nagging thoughts that are likely to start circling in your brain after lights out. You don’t have to be neat — just get it down on paper for safekeeping. You may write out tomorrow’s to-do list, or a reminder to get the tires rotated. You may jot down an idea for next week’s presentation, or just a gripe about an inconsiderate neighbor. Whatever comes up, put it down.

Once the “brain dump” is complete, you’re free to slip away to slumber without concern you’re missing something. If, out of habit, one of those petty thoughts tries to rise up after you’re down for the night, you can let it go quickly, knowing you have it well secured on your “worry list.”

5.) Wind Down 
After a busy day, after the workout is over, after the worry list is written and the dinner dishes done, there needs to be one more task to really get the most out of our coming night’s sleep.

An hour before “official” bedtime, turn off all your screened devices.

You should have a very clear divide between your waking day and your sleeping night to reinforce the desired changes. So, an hour before “official” bedtime, turn off all your screened devices. That includes televisions, computers, video games and phones. Dim the lights and engage in a relaxing stress-free activity. This may be a warm bath, a soothing cup of caffeine-free tea, a lighthearted book or soft music. Relaxing yoga poses, a foot massage or lovemaking can also ease the body toward slumber.

With the change in lighting, mood, thought and activity you signal your mind and body to prepare for sleep. When it’s time, lay your head down, give thanks for your blessings, turn out the light and rejoice in the gentle sleep that awaits.

Patty Tucker, a medical practitioner for over two decades, has specialized in sleep medicine since 2001.