- Get into bed only when you are sleepy.
- Use your bed only for sleeping.
- If you cannot fall asleep within 15 minutes, get out of bed and go into another room and return to bed when you are sleepy.
- Get up at the same time every morning, regardless of what time you go to bed, to establish a regular sleep rhythm.
- Don't take naps.
- Avoid drinking alcohol, caffeine, or smoking before bed.
- Exercise in the afternoon.
- Practice relaxation techniques (yoga, meditation, relaxation exercises).