1.) Keep regular sleep hours by going to bed and waking up at the same time every day.
2.) Develop a "sleep ritual" by doing the same things every night before you go to sleep.
3.) Sleep on a comfortable, supportive mattress and box spring.
4.) Try to exercise at least three hours before bedtime to ease the day's tension.
5.) Avoid stimulants such as caffeine in the evening; these interfere and prevent deep sleep.
6.) Smoking and sleep don't mix. Smokers usually take longer to fall asleep, awaken more
often and also experience fragmented sleep throughout the night.
7.) Drinking alcohol shortly before bedtime interrupts and fragments your sleep throughout
the night.
8.) Try to unwind early in the evening by dealing with worries and distraction several hours
before going to sleep.
9.) Creat a restful sleep environment by sleeping in a cool, quiet, dark room.
10.) Always make sleep a priority. If your body tells you to go to sleep and you're tempted to stay up late, don't. You'll be glad in the morning.