Nothing is worse than waking up in the morning feeling like a Mac truck ran you over because you are still too tired to function properly. If you want to accomplish anything during the day, such as getting a job, getting the girl, or even keeping the ones you already have, you need a good night's sleep.

There are things you can do to help ensure a night of quality shut-eye. Dr. Michael Breus, PHD,D, ABSM has compiled a list of 10 things you can do to make sure you have a good night's sleep.

1. No caffeine. You shouldn't drink anything containing caffeine four to six hours prior to your bedtime.

2. Moderate alcohol intake. Alcohol is well known for disturbing sleep patterns.

3. Relax!! Different methods such as a hot bath, reading, or even aromatherapy can help you relax.

4. Choose the right time to exercise. Exercise can be a great way to help sleep, but some become too full of energy to fall asleep.

5. Your bedroom should be quiet, dark, and definitely comfortable.

6. Eat right. Heavy meals should be avoided right before bedtime. But, if you're looking for foods that can help you sleep, try milk, turkey, tuna, halibut, pumpkin, and almonds.

7. Moderate nicotine. Smoking can actually help to keep you awake.

8. Don't nap. Taking naps throughout the day can keep you awake at night.

9. Don't let your pets sleep in your bed. Their movements are distracting and you could have allergies to them that keep you up.

10. Watching TV, eating, and discussing emotional issues are a no-no in bed. Your comfy bed should be used only for sleep and sex!