Your behaviors :
do not over sleep. Go to sleep the same time every night ( this means
weekends too) Wake up at the same hour everyday, do not try to sleep-in to catch
up on your sleep. Get up the same hour and it will make you more tired for the
next night. It has found to be very helpful in some cases. Take a 20 minute nap
in the after noon if you need to and only sleep in if you are sick.
do not force yourself to fall asleep. It will stress you and keep you from
sleeping
do not drink alcohol. Yes, you will fall asleep faster with alcohol but it
will wake you up in the middle of the night when the effects are over. Alcohol
will also dehydrate you. Drinking alcohol will keep you from falling into the
“deep sleep” you need to restore your mind and body
do not drink caffeine. If you do, drink caffeine beverages in the morning,
before noon. This includes teas, coffees, soft drinks, chocolate and energy
drinks
do not go to bed if you are too hungry, or after eating too much. Same goes
for fluids. Do not drink too much water either.
Your environment :
use your bed only for sleep. Do not use the bedroom for your work or eating.
Do not use the bedroom to watch TV. Your bedroom should be associated in your
mind to relaxation and sleep.
adjust the temperature of your room so you are comfortable. Not too hot, too
cold, too dry, too humid…
adjust the lighting in you bedroom. Your biological clock is very sensitive
to light. Dim the lights in the evening and adjust the shades in the windows.