"Go to bed and wake up at the same time each day, even on weekends" (U.S. Department of Human Health Services, 2011, p.4)
Some commonly prescribed medications as well as some over-the-counter and herbal remedies for coughs, colds, or allergies, can disrupt sleep patterns. (U.S. Department of Human Health Services, 2011)
Avoid caffeine and nicotine, these are known as stimulants and can take up to 8 hours to be completely out of your system. (U.S. Department of Human Health Services, 2011)
Avoid working out late at night, "Try to exercise at least 30 minutes on most days but not later than 2–3 hours before your bedtime" (U.S. Department of Human Health Services, 2011, p.4)
Don't drink close to your bedtime, your body does not reach the proper stages of sleep it needs. (U.S. Department of Human Health Services, 2011)
Avoid large meals and beverages before bed. Eating too much can cause indigestion and drinking too much can wake you up during sleep to go to the bathroom. (U.S. Department of Human Health Services, 2011)
"Don't take naps after 3pm and keep them under an hour. Naps can boost your brain power, but late afternoon naps can make it harder to fall asleep at night" (U.S. Department of Human Health Services, 2011, p.4).
Relax before you go to bed. (U.S. Department of Human Health Services, 2011)
"Take A bath, the drop in body temperature after the bath may help you feel sleepy, and the bath can help you relax" (U.S. Department of Human Health Services, 2011, p.4).
Make sure your sleeping environment is relaxed, getting rid of bright lights, noises, and distracting stimuli. (U.S. Department of Human Health Services, 2011)
"Daylight is key to regulating daily sleep patterns. Try to get outside in natural sunlight for at least 30 minutes each day" (U.S. Department of Human Health Services, 2011, p.4).
Don’t lie in bed awake, after 20 minutes of lying in bed get up and do a relaxing activity to help yourself fall asleep. (U.S. Department of Human Health Services, 2011)
See a doctor if you are having troubles sleeping more often than usual. (U.S. Department of Human Health Services, 2011)