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.