We all know we're living in a world that is deeply unrested—please join us in rolling your eyes at the phrase “eight hours a night”—but the statistics are overwhelming. One in four Americans suffers from a sleep disorder, says M. Safwan Badr, M.D., president of the American Academy of Sleep Medicine, adding that sleeplessness is linked to a higher risk of diabetes, obesity, heart disease, and general dying. “The return on investment of good sleep is incalculable,” he says. Even if you're stuck with less sleep than you'd like, there are shortcuts to boost quality if not quantity. And no, bourbon before bed isn't what we mean.

Phase One: A Good Night's Rest Starts Earlier Than You Think

If you have trouble falling asleep, attack the problem first thing in the morning by exercising before work. (At least one study found that those who hit the gym at 7 A.M. had more and better sleep than counterparts who worked out at lunchtime or at night.)

Stop drinking coffee by noon so the caffeine fully wears off, and respect your body clock by eating dinner, like a Boca retiree, before 7 P.M. A postprandial cocktail won't kill you, which is nice, since you're probably drinking one anyway, but a boozy nightcap immediately before bed will do more harm than good. You'll pass out quickly but get less restful sleep.

In terms of your bed itself, memory foam mattresses are great but can sleep hot. So if you're always rolling around to find the cool spot, try one with a gel-foam topper, designed to lower the temp.

Phase Two: Sleep Like an Actual Baby

Every single expert will tell you the same thing: If you really want to sleep better, keep your cell phone in the other room. The lights and tones stimulate your brain and subtly nag you about all the work you failed to finish. For those of us living in 2014, a compromise might be to keep it across the bedroom, out of thumbs' reach.

While you're at it, make sure your TV stays in the living room. “The bedroom is for only two things,” Badr says, “and they both begin with s.”

Another crucial move is to establish a consistent bedtime ritual. “What did you do when you were 2?” Badr asks. “You had a wind-down routine.” Bring it back. Wash your face, dim the lights, curl up on the couch and read Harold and the Purple Crayon —whatever you need to quiet your mind. Only then should you adjourn to the boudoir. If you're sleeping six hours a night, Badr wants you in your bed no more than six and a half. You're training your mind to consider the bedroom a retreat.