Sleep

Get up and go to bed at 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 minutes, get up and do something boring until you feel sleepy.
If you are going to nap, make it less than an hour and before 3 p.m.
Avoid exercising during the four hours before bed.
Avoid caffeine, nicotine, and alcohol 4-6 hours before bed.
Learn relaxation and breathing exercises.
Take a hot bath or shower 90 minutes before bed.