If you don't get the basics right, you can easily end up sabotaging your efforts to beat insomnia. Here are 10 things you must set up correctly in order to promote healthy, restful sleep.

These 10 factors are not listed in any particular order, because different people seem to slip up on different sets of factors. When you take care of all 10, you greatly increase your chances of dealing successfully with insomnia problems.

#1. Establish a regular sleep schedule. This may seem very basic, but many who suffer from insomnia don't do this. Go to bed at the same time each night and wake up at the same time each morning.

Stick to your wake-up time even if you couldn't fall asleep on time. If you lose sleep during the night, you can't make up for it by sleeping later in the morning.

#2. Avoid daytime naps to compensate for sleep lost at night. Sleeping during daytime tends to confuse your body's natural rhythms.

#3. Control irritating noises in the bedroom. For instance, if you have a clock that ticks loudly enough to disturb you, get a digital clock. You might want to experiment with ear plugs to block out outside noise. If that's inconvenient, use something that can generate 'white noise', like a fan. That will screen out much of the outdoor noise.

#4. Experiment till you find a sleep posture that's comfortable for you. Then assume this posture as soon as you get into bed. That way, your mind will tend to associate this posture with sleep.

#5. Create a relaxed, cozy and harmonious environment in your bedroom. Avoid TV, computers, etc in your bedroom. Its best if the bedroom is used only for sleep, so that the right associations are created in your mind.

#6. Be sure to wear clothing that's comfortable and loose. Tight clothes tend to disrupt sleep.

#7. Your mattress should be free of lumps or sags and should provide adequate spinal support while being comfortable. And make sure it's large enough to easily accommodate you; if not, get a larger one.

#8. Use crisp, clean bedding. The number of blankets you use should feel comfortable for you -- don't use too many or too few.

#9. Keep your bedroom as dark as possible while going to sleep, because light at night can disrupt your body clock. If outside light filters in, use heavy curtains or blinds. You may also want to try using eye masks; there are many well-designed ones available in the market.

#10. Maintain the right room temperature. Many experts believe this is between 65 and 70 degrees Fahrenheit. You may need to experiment to find out what's best for you. In any case, a room that's too hot or too cold doesn't do much good for your sleep.

Take care of these 10 factors and you'll go a long way towards improving the quality and duration of your sleep.