Not getting enough deep sleep regularly can increase your risk for car accidents, memory problems, and weight gain, says the National Institute of Neurological Disorders and Stroke.

In addition, a Harvard Medical School study of 82,000 nurses found that insufficient or irregular sleep can lead to increased risk for colorectal cancer, breast cancer, heart disease, and diabetes, and an increased risk for death among those who sleep less than six hours a night.

The following recommendations from the National Sleep Foundation can help you get consistent sleep and protect your health.

Avoid stimulants

Downing beverages that contain caffeine—teas, coffee, soft drinks—diet drugs, and some pain relievers can keep you awake. Using nicotine in any form makes deep sleep a distant dream and can cause early morning awakenings because of nicotine withdrawal.

Limit your alcohol intake

Alcohol can make you sleepy but nixes deep sleep and restorative REM sleep.

Be consistent

Going to bed at a set time each night and getting up at the same time each morning can set your body clock.

Get physical

Daily exercise can help you sleep more soundly, as long as it’s not too close to your bedtime. Finish your workout about five or six hours before you hit the hay.

Take it easy

An hour or so before bedtime, read a book, knit, take a warm bath—anything you find relaxing can make it easier to fall asleep.

Keep cool

A dark, cool room is sleep-promoting. If you’re too hot or too cold, you’ll keep tossing and turning.

Avoid overindulgence

Late-night meals, high-fat foods, and huge portions keep your stomach—and you—awake. Light, early dinners are important to restful digestion.

Manage stress

If your worries are keeping you up at night, fight back by learning and practicing relaxation therapies, such as visualization, deep breathing, meditation, or yoga. If depression or anxiety is part of the equation, seek help from a mental health professional.

Be wary of sleeping pills

Just because you can get them over-the-counter doesn’t mean they’re safe or right for you. They can cause dependency and may interact with other medications. And taking them after an alcoholic drink or two can be dangerous. Anything more than occasional use should be a red flag to see your health care provider.

Get help

If the previous self-help tips leave you yawning, see your doctor. You could have a sleep disorder, such as sleep apnea or restless legs syndrome, or you may be taking medications that interfere with sleep. If your primary care physician can’t help, ask for a referral to a sleep specialist.