Summarize this article in one sentence.
Staying on a sleeping schedule will help you go to sleep and stay asleep because your body learns to expect sleep at a certain hour. If you have trouble remembering to go to bed at night, set an alarm an hour before you need to be in bed. When you nap during the day, you may have a harder time staying asleep at night. Try to avoid dozing off in the afternoon, so that you fall asleep and stay asleep when you go to bed. If you really need a nap, make it a 20 to 30 minute long nap. This can improve your mood, alertness, and performance. Avoid drinking caffeinated beverages afternoon. Having caffeine after noon can affect your sleep at night, even causing you to wake up in the middle of the night. Similarly, too much alcohol at night can affect your sleep, so stick to a single drink in the evening. Make sure to indulge several hours before you go to sleep. . The nicotine in cigarettes can interfere with your sleep schedule. If you're a smoker and you find your schedule isn't as regular as you'd like it to be, you should consider quitting. If you can't quit, try reducing the number of cigarettes you smoke, particularly near bedtime. Exercise helps tire your body out, making it easier to go to sleep and stay asleep. However, make sure not to exercise in the 30 minutes right before you go to bed, as it gets your blood pumping, making it harder to sleep. Even 10 minutes of light aerobic exercise can improve your sleep quality. Try walking or cycling.

Summary:
Wake up and go to bed at the same time each day. Skip napping during the day. Avoid caffeinated and alcoholic drinks. Stop smoking Get in 30 minutes of exercise each day.