1. Develop a regular sleep and wake schedule
A consistent sleep and wake schedule will reinforce your body's sleep-wake cycle and help you fall asleep more easily at night.
2. Settle into a regular bedtime routine
Engage in the same activities every night to tell your body it's time to sleep. Taking a warm shower, reading a book or listening to soothing music can ease the transition.
3. Create a sleep-conducive environment
A cool, dark, quiet and comfortable room makes for better sleep. Use curtains, eye covers, ear plugs, extra blankets, fans, a humidifier, etc to create an ideal environment.
4. Sleep on quality pillows and bedding
Comfortable pillows and sheets that are hypoallergenic, allowing for a better, more hygienic sleep experience
5. Your bedroom is your sleep haven
Limit the bedroom to sleep activities. Introducing work, computers and televisions to the environment introduces anxiety and stress.
6. Do not eat close to bedtime
Eat a light dinner a couple of hours prior to sleeping.
Regular exercise will contribute to a sounder sleep. However, exercising too close to your sleep time will make falling asleep more difficult. Complete your exercise at least three hours prior to bedtime.
8. Avoid alcohol, caffeine and nicotine in the evening
Smoking or consuming alcohol or caffeine can keep you up and disrupt your sleep.
9. Sleep primarily at night
Daytime sleep can inhibit your ability to sleep at night. Limit daytime sleeping to a half-hour power nap.
10. Go to bed when you are tired
Don't agonize over falling asleep. If you cannot fall asleep within the first 15 to 20 minutes, get up and do something else. Go back to bed when you are tired.