• Try to go to sleep at the same time each night and get up at the same time each morning.
  • Go to bed only when you are sleepy.
  • Avoid using your bed for anything other than sleep.
  • Sleep only as much as needed to feel refreshed the following day.
  • Avoid taking naps during the day; naps may make you less sleepy at night.
  • Avoid prolonged use of phones and electronics before bed. Limit exposure to TV and loud music close to bedtime.
  • Avoid use of stimulants such as caffeine, nicotine late in the day.
  • Do not use alcohol before bedtime. Alcohol interferes with sleep quality and can cause waking in the night.
  • Get regular exercise. But avoid exercise 3-4 hours before bedtime.
  • Don’t eat a heavy meal at night time. But do not go to bed hungry either. A light snack before bedtime may help you sleep.
  • Minimize the need for trips to the bathroom at night time by avoiding excessive liquid intake in the evening.
  • Relaxation after work could give you a better night’s sleep.
  • Make your bedroom comfortable. Be sure that it is dark, quiet, and not too warm or too cold.
  • Choose a comfortable mattress and pillow.
  • If you can’t fall asleep and don’t feel drowsy, get up and read until you feel sleepy.