2) Don’t use phones or e-books before bed. Their light can make it harder to fall asleep.
3) Avoid caffeine, nicotine, and alcohol late in the day. Caffeine and nicotine are stimulants and can keep you from falling asleep. Alcohol can make you wake up in the middle of the night and hurt your sleep quality.
4) Get regular exercise. Try not to work out close to bedtime, because it may make it hard to fall asleep. Experts suggest exercising at least 3 to 4 hours before bed.
5) Don't eat a heavy meal late in the day. But a light snack before bedtime may help you sleep.
6) Make your bedroom comfortable: dark, quiet, and not too warm or too cold. If light is a problem, use a sleeping mask. To cover up sounds, try earplugs, a fan, or a white noise machine.
7) Follow a routine to relax before bed. Read a book, listen to music, or take a bath.
8) Don’t use your bed for anything other than sleep and sex. If you can't fall asleep and aren’t drowsy, get up and do something calming, like reading until you feel sleepy.
9) If you tend to lie awake and worry about things, make a to-do list before you go to bed. This may help you put your concerns aside for the night.
