Set a schedule:
Go to bed at the same time each night and get up at the same time every morning.
Avoid caffeine, nicotine and alcohol:
These act as a stimulant and keep you awake. Caffeine can be coffee, chocolates, soft drinks, and non-herbal teas. Smokers tend to wake up due to nicotine withdrawal. Alcohol disrupts deep sleep and REM sleep and keeps you in a lighter stage of sleep.
Exercise:
Aim for 20-30 minutes a day workout. Daily exercise helps people sleep, but not too close to bedtime. Finish your exercise three hours before going to sleep.
Control your room temperature:
Maintain a comfortable temperature in the bedroom. Extreme temperatures may make it hard to fall asleep or prevent you from sleeping.
Relax before bedtime:
A warm bath, reading, or another relaxing routine can make it easier to fall asleep
