(1)Give yourself “permission” to go to bed. As hard as it may be to put away your “to do” list, make sleep a priority. You’ll thank yourself in the morning.
(2) Unwind early in the evening. Try to deal with worries and distractions several hours before bedtime.
(3) Develop a sleep ritual. Doing the same things each night just before bed signals your body to settle down for the night
(4) Keep regular hours. Keep your biological clock in check by going to bed around the same time each night and waking up close to the same time each morning -- even on weekends.
(5) Create a restful sleep environment. Sleep in a cool, quiet, dark room.
(6) Sleep on a comfortable, supportive mattress and foundation. It’s difficult to sleep on a bed that’s too small, too soft, too hard, or too old.
(7) Exercise regularly. Regular exercise can help relieve daily tension and stress -- but don’t exercise too close to bedtime or you may have trouble falling asleep.
(8) Cut down on stimulants. Consuming stimulants, such as caffeine, in the evening can make it more difficult to fall asleep.
(9) Don’t smoke. Smokers take longer to fall asleep and wake up more often during the night.
(10) Reduce alcohol intake. Drinking alcohol shortly before bedtime interrupts and fragments sleep.