Researchers in the sleep medicine division at Harvard Medical School have found that getting adequate sleep seems to offset the effects of workplace stress and other factors when it comes to determining healthy food choices.

“[I]nsufficient sleep duration and sleep disruption have been linked to weight gain, diabetes and early mortality in the long term,” wrote the authors of the study, recently published online in the American Journal of Public Health. The study found that getting adequate sleep seemed to improve the healthy quality of people’s food choices, which could in turn diminish their risk of obesity and chronic disease.

So how can you improve the duration and quality of your sleep? Try these suggestions:

• Get into a rut. Most of us fight the idea of doing the same old thing every day. But when it comes to sleeping, that’s exactly what we should be doing. Create a bedtime routine. Start winding down at the same time every night and with the same activity, whether it’s light stretching, reading a book, taking a warm bath or shower, or meditating. Just make sure the activity is something that relaxes you and tells your mind it’s time to start quieting. Then try to go to bed at the same time each night to set your circadian rhythms—your body’s biochemical clock so that sleep will come easily at that time.

• Avoid stimulating activities. Try not to work on your computer or watch television—particularly loud or action-oriented programming—within an hour of your bedtime. The flashing screen images act as a stimulant. Equally stimulating is drinking caffeinated drinks, exercising, arguing, or any other activity that gets your blood going at a time when you want to be chilling.

• Don’t program an early wake-up call. Be sure not to eat spicy foods or drink a lot of water, alcohol, or soft drinks before going to bed. About the time you fall into a deep sleep, your body may signal you to wake up with heartburn or the urge to go to the bathroom.

• Make your nest comfortable. It’s hard to get a good night’s sleep if your mattress is sagging, your pillow is lumpy, and there’s clutter all over your bed. Be sure to keep your sleep space clean, clutter-free, and in good condition—not too hot, not too cold, but just the way Goldilocks would like it. Otherwise, you’ll wind up tossing and turning … and maybe snacking more than you’d like.