1. Keep a sleep log for several weeks to help identify activities and behavior that may interfere with your sleep. Each day, write down the times when you wake up and go to bed, and when you drink caffeinated drinks, exercise and take naps.
2. Make a habit to exercise regularly. Moreover, preferably do it in the late afternoon. Do not exercise strenuously within 2 or 3 hours of bedtime, as this may hinder in your ability to fall asleep.
3. Do not take a long nap during the day; this may make it more difficult to fall asleep at night.
4. Make a habit to eat at regular times during the day. Avoid a heavy meal close to bedtime altogether.
5. After lunch stay away from anything, that contains caffeine.
6. Do not smoke; if you cannot quit, at least try not to smoke for an hour or two before bedtime.
7. Avoid excessive mental stimulation before bedtime.
8. Establish a schedule to help regulate your body's inner clock. Try going to bed and getting up at about the same time every day, and also follow the same bedtime preparations each night to create a sleep routine.
9. Try some good sleep rituals such as a warm bath, a few minutes of reading in bed, listening to some soothing music, or meditating. Try each of them to see what works the best for you.
10. Keep your bedroom dark and quiet. If you cannot block outside noise, mask it with an inside noise, such as hum of a fan.
11. Use your bedroom only for sleeping, not for working or watching TV.
12. Wear nightclothes that are loose fitting and comfortable.
13. If your worries keep you awake at night, deal with them some other time. Devote 30 minutes after dinner to writing down the problems and possible solutions, and then try to set them aside.
14. If you cannot sleep, do not stay in bed for more than 15 minutes or so. Get up, go to another room, and read or watch TV until you are sleepy. Be sure to get up at your regular time the next day.
