*Maintain a regular bed and wake time schedule, including weekends.
*Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.
*Create a sleep-conducive environment that is dark, quiet, comfortable and cool.
*Sleep on a comfortable mattress and pillows.
*Use your bedroom only for sleep and sex.
*It is best to take work materials, computers and televisions out of the sleeping environment.
*Finish eating at least two to three hours before your regular bedtime.
*Exercise regularly. It is best to complete your workout at least a few hours before bedtime.
*Avoid nicotine (e.g., cigarettes, tobacco products). Used close to bedtime, it can lead to poor sleep.
*Avoid caffeine (e.g., coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake.
*Avoid alcohol close to bedtime. It can lead to disrupted sleep later in the night.