Keep Regular Hours
Try to go to bed at the same time each night and wake up at the same time each morning - even on weekends.

Exercise Regularly
Some form of exercise for 20 to 30 minutes at least three days a week is ideal - but be sure not to exercise too close to bedtime.

Cut Down on Stimulants
Consuming stimulants such as caffeine in the evening makes it harder to fall asleep. Stimulants also prevent deep sleep and increase nightmare awakenings.

Sleep on a Good Bed
It's difficult to get deep, restful sleep on a mattress that's too small, too soft, too hard, or too old. It won't provide the comfort and support you need to rest well.

Don't Smoke
Smokers take longer to fall asleep, awake more often and spend less time in deep sleep.

Drink Only in Moderation
Drinking alcohol before bed makes it difficult to fall asleep, interrupts the sleep stages and causes awakenings in the early-morning hours.

Unwind Early in the Evening
Try to deal with worries and distractions before going to bed. You should go to bed with a calm and clear head.

Don't Go to Bed Stuffed or Starved
A stomach that is either too full or too empty may cause physical discomfort, making it difficult to sleep through the night.

Eat Foods that Can Help You Sleep
If you're hungry and can't get to sleep, try eating foods that contain the amino acid L-tryptophan, such as milk, eggs, tuna fish, cottage cheese and poultry.

Develop a Sleep Ritual
Make the transition from nighttime to bedtime easier by doing the same things each night just before bed.

Give Sleep Priority
Say "yes" to sleep even when you're tempted to stay up late. You'll thank yourself in the morning.