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How did you sleep last night? As a African-American, chances are you probably didn’t get enough.

It’s already a well known fact that African-Americans suffer disproportionately from just about all major diseases and chronic health conditions, including diabetes, high blood pressure, obesity and heart disease.

Here are the top ten suggestions to have good night’s rest.

1. Save your worries for the daytime. If concerns come to mind, write them in a “worry book” so you can address those issues the next day.

2.  Stick to a sleep schedule. Go to sleep and wake at the same time every day, and avoid spending more time in bed than needed.

3.  Select a relaxing bedtime ritual and relaxing techniques. Focus on calming activities and thoughts, particularly an hour before your bedtime, like a warm bath or listening to calming music.

4. Prepare your bedroom for sleep. Create an environment that is conducive to sleep that is quiet, dark and cool with a comfortable mattress and pillows.

5. Stop making your bedroom an all-purpose space. Use your bedroom only for sleep to strengthen the association between your bed and sleep. It may help to remove work materials, computers and televisions from your bedroom. If you can’t sleep, go into another room and do something relaxing until you feel tired.

6. Enjoy a carbohydrate-rich dinner or snack, as well as a cup of herbal tea. Carbs can stave off hunger, a known sleep robber. A study found that when healthy sleepers ate carbohydrate-rich suppers of veggies and tomato sauce over rice, they fell asleep significantly faster at bedtime. Also, some experts say that herbal teas, while not scientifically proven, may make you sleepy by generating body heat. Chamomile, lemon balm, hops and passionflower are all touted for their sleep-promoting properties.

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