Sleep

Get up and go to bed around the same time every day.
Make sure your bedroom is quiet and comfortable.
Use your bed only for sleeping.
Develop a pre-sleep routine.
If you aren’t asleep within 20-30 minutes, get up and do something boring until you feel sleepy.
If you are going to nap, make it less than 90 minutes and before 3 p.m.
Avoid exercising during the four hours before bed.
Avoid caffeine, nicotine, and alcohol at least 8 hours before bed.
Learn relaxation and breathing exercises.
Take a hot bath or shower 90 minutes before bed.