• 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.

For more information on this topic:

Improve your sleep: Information from the National Sleep Foundation

20 Tips for Better Sleep