Establish a Regular Routine
Establish a regular routine that includes going to bed and getting up at the same time every day, even on weekends. Maintaining a consistent sleep-wake cycle is the key to better health overall.
Get an Adequate Amount of Sleep Every Night
Determine the amount of sleep you need by keeping track of how long you sleep without using an alarm clock for a week.
Go to Bed When You Are Sleepy
If you have difficulty falling asleep or wake up shortly after going to sleep, leave the bedroom and read quietly or do some other relaxing activity. Avoid bright lights.
Develop Sleep Rituals Before Going to Bed
Do the same things in the same order before going to bed to cue your body to slow down and relax.
Avoid Stress and Worries at Bedtime
Address tomorrow's activities, concerns, or distractions earlier in the day. Certain activities, such as listening to soft music, reading, or taking a warm bath, can help you wind down.
Use Your Bed for Sleeping and Sex Only
Often, doing other activities in bed like watching TV, paying bills, or working only serve to initiate worries and concerns. Let your mind associate the bed with sleeping, relaxing, and pleasure.
Avoid Heavy Meals Late in the Evening
Avoid heavy meals late in the evening; similarly, avoid going to bed hungry. A light snack especially dairy foods, can help you sleep.
Reduce Your Intake of Caffeine and Nicotine
Reduce your intake of caffeine and nicotine 4-6 hours before going to sleep. Stimulants interfere with your ability to fall asleep and progress into deep sleep.
Avoid Alcohol 4-6 Hours Before Bedtime
Alcohol can end up causing fragmented sleep and aggravates snoring and sleep apnea.
Exercise Regularly
Don't Nap for More than 30 Minutes or After 3 pm
Longer naps disrupt the body's ability to stay asleep.
Keep it Dark and Cool
Maintain a dark, quiet and cool room to sleep in.
Use Sleeping Aids Conservatively
Avoid using sleeping aids for more than one or two nights per month.