Stick to a schedule - Sticking to a sleep schedule allows your body to set its internal rhythm so you can get up at the time you want, consistently, every single day.  A routine cues the body to settle down for the night.
Establish a regular, relaxing bedtime routine such as reading a book or listening to soothing music
Sleep only at night. Avoid daytime sleep if possible. Daytime naps steal hours from nighttime slumber. Limit daytime sleep to 20-minute, power naps.
Nap Early—Or Not at All.  Many people make naps a regular part of their day. However, for those who find falling asleep or staying asleep through the night problematic, afternoon napping may be one of the culprits. Late-day naps decrease sleep drive. If you must nap, it’s better to keep it short and before 5 p.m.

Taking a warm shower or bath before bed helps bring on sleep because they can relax tense muscles.
Avoid eating just before bed. Give yourself at least 2 hours from when you eat to when you sleep. This allows for digestion to happen (or at least start) well before you go to sleep so your body can rest well during the night, rather than churning away your food.
It is best to avoid a heavy meal too close to bedtime.  Spicy foods may cause heartburn, which leads to difficulty falling asleep and discomfort during the night.
Avoid alcohol before bedtime. It’s a depressant; although it may make it easier to fall asleep, it causes you to wake up during the night
Create a sleep-conducive environment that is dark, quiet, comfortable and cool. Design your sleep environment to establish the conditions you need for sleep - cool, quiet, dark, comfortable and free of interruptions.
A cooler body temperature is associated with sleep onset. Finish your exercise at least 3 hours before bedtime. Late afternoon exercise is the perfect way to help you fall asleep at night.
Keep the bedroom dark. Using even a night light can disturb sleep. Use light blocking curtains on your windows to block outside light if needed.
Sleep on a comfortable mattress and pillows. Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy.

Use your bedroom only for sleep. It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep to strengthen the association between bed and sleep.

Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake. Caffeine is a stimulant, which means it can produce an alerting effect. Caffeine products, such as coffee, tea, colas and chocolate, remain in the body on average from 3 to 5 hours, but they can affect some people up to 12 hours later.
Avoid nicotine (e.g. cigarettes, tobacco products) close to bedtime; it can lead to poor sleep. Nicotine is a stimulant. Smoking before bed makes it more difficult to fall asleep. When smokers go to sleep, they experience withdrawal symptoms from nicotine, which also cause sleep problems.
Waking Activities – Don’t participate in waking activities while in bed, like watching TV, eating, talking on the telephone, texting your friends, or using your laptop.
Calming music / self hypnosis. Listen to calming music, white noise, self-hypnosis or a "brain recalibration" tape for sleep. Such tapes are scientifically designed to help you "reset" your brain and calm down.

Sleep is as important as food and air. Quantity and quality are very important. Most adults need between 7.5 to 8.5 hours of uninterrupted sleep. If you press the snooze button on the alarm in the morning you are likely not getting enough sleep.
Keep a worry journal. Thoughts and thinking may keep us from relaxing and getting to sleep. Try keeping a small notebook next to you with a pen and when thinking or thoughts persist write them down using a book light or another source of dim light. Writing them down will help to forget about them and allow for a peaceful sleep onset.
Pay attention to bedding. Comfortable bedding is key to falling asleep and staying asleep. Non-irritating, soft, breathable materials should be used.  Some bedding even helps regulate temperature.
Practice breathing before bed. Relaxation exercises such as deep breathing and yoga can relax the body, reduce muscle tension and relieve anxiety, making falling asleep easier and more comfortable
Turn off the TV. Watching TV, although seemingly relaxing, actually stimulates the mind and can make falling sleep difficult. Most sleep experts recommend not having a television in the bedroom.


Certain conditions such as acid reflux, headaches, menopause, depression, anxiety and stress can all contribute to sleeplessness. If you have problems falling asleep due to these issues, you should discuss possible treatment options with your doctor
Sleep plays a major role in metabolism and weight. Sleep deprivation can affect the way the body stores carbohydrates and alter the types of hormones the body produces, which can lead to weight gain and, in some instances, thyroid issues.
Sleep deprivation can cause a person to become easily irritated and make it difficult for them to concentrate. It can also make it hard to find the energy for typically enjoyable activities, which can lead to depression and moodiness.
Make sleep a priority.  No pills, vitamins or drinks can replace good sleep.
Get plenty of physical activity during the day. Studies have shown that people who are physically active sleep better than those who are sedentary
Spend some time outdoors as often as you can to get exposure to bright, natural light.