- Establish a regular bedtime and wake schedule (try not to change the times on weekends!).
- Exercise regularly, but not too close to bed time.
- Consume less or no caffeine, especially in afternoons, and avoid alcohol before going to bed.
- Sleep on a good bed.
- Avoid nicotine.
- Avoid heavy meals close to bed time.
- Develop a sleep ritual (e.g. a warm bath before bed, listening to quiet music).
- Your bed is made for sleeping – avoid doing everything else in bed, like reading, watching TV, working and eating.
- If you can’t get to sleep for 30 minutes, get out of bed and have some warm milk or chamomile tea, then try again.