Develop a consistent sleep habit, go to bed and wake up at roughly the same time each day. Also, keep your routine consistent just before sleep
Create a comfortable sleeping environment. Choose comfortable bedding, mattress and pillow). Set a cool but comfortable temperature, quiet atmosphere and curtains to block out light
Keep the bedroom dark or dim your lights
Allow 30 minutes to wind down before sleep, and do relaxing or calming activities before going to bed. This differs for every person, examples include reading, listening to music, doing relaxation exercises
If you have unsolved problems, try to write them down on paper, tell yourself to work on them tomorrow, then go to bed
Wakeup at the same time every day, regardless of the quality of sleep that night
What Not To Do:
Do not use phones/electronics with light-emitting screens, as it will affect the secretion of melatonin (the hormone in the brain that regulates the biological clock)
Limit daytime naps
Do not lie in bed or stay in the bedroom other than sleeping
Avoid being too hungry or full before going to bed, and do not drink coffee, tea or alcoholic beverages
Avoid tossing and turning. If you can't fall asleep after lying in bed for 20minutes, get up and do something calming in low light, then try to sleep again
Daily habits which will help sleep in addition to many other health benefits:
Reduce caffeine intake in the afternoon and evening
