Sleep routine Try to go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body’s sleep-wake cycle and helps promote better sleep at night.
Food and drink Cut back on the caffein intake in the afternoon and evening. And try to have your last meal at least a couple of hours before bedtime. If you get too hungry have a light snack, hunger is not helpful for falling asleep, but neither is being too full.
Create a bedtime ritual If you do the same things every night you are letting your body know that it is time to wind down. This might include taking a warm shower, some short reading of a book, or just sitting down with some soothing music. Keep the lights dimmed, or light a candle, until you are ready to go to bed. Be wary of using the TV or other electronic devices as part of your bedtime ritual, instead turn off screens one hour before bedtime.
Create a restful environment Try to keep the bedroom neat and without too much clutter. A quiet, dark, cool room is often advisable. A comfortable bed, right amount of pillows and a duvet that suits your own body temperature are all factors that can promote good sleep.
Include physical exercise during your day Regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. Timing is important, though. If you exercise too close to bedtime, you might be too energized to fall asleep. If this seems to be an issue for you, exercise earlier in the day.
Manage your schedule When you have too much to do, and too much to think about, your sleep is likely to suffer. To help restore peace, consider healthy ways to manage stress. Start with the basics, such as getting organized, setting priorities and delegating tasks. Give yourself permission to take a break when you need one. At times it can be of use to jot down what is on your mind, before going to bed, and then set it aside for tomorrow.