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First, change your sleep habits.

  • Go to bed and wake up at the same time every day.
  • Don't nap.
  • Stop stressful chores or discussions long before you go to bed.
  • Relax before bedtime.
  • Keep your bedroom dark, quiet, and cool.
  • Avoid caffeine.
  • Don't drink alcohol before bed.
  • Quit smoking.
  • Exercise regularly and stick to a healthy diet.
  • Avoid large meals before bedtime.
  • Remove electronics such as laptops, smart phones from the bed.
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