The above is from A.D.A.M. materials, and is abbreviated here.  I have added other information from other sources.

• Have a set schedule for wake-up and going to bed, and stick to it, even on trips.
• Excessive time in bed disrupts sleep, so use it for sleeping and sexual relations, but not for working, reading, etc.
• Exercise before dinner, but not before bedtime: exercising before bedtime may increase alertness.
• Do something relaxing before bedtime, such as reading, meditation, or a leisurely walk.
• Keep the bedroom relatively cool and well-ventilated.
• If you have trouble sleeping, do not obsess over the clock.
• Have dinner 4-5 hours before bedtime, and eat light.
• Avoid fluids right before bedtime, to avoid having to get u pin the night.
• Avoid caffeine in the hours before sleep.
• Spend 30 minutes in the sun each day, preferably in the morning.
• If distracted by a sleeping partner, go to the guest room or another place.
• If you have trouble getting to sleep in the first 30 minutes, do something relaxing by dim light; avoid bright lights.
• If worrying is keeping you from sleeping, thinking of imagery rather than words may make sleeping more easy.
• Avoid fruit or other sugars before bed.  Eat or drink protein before bed.

[The above is from A.D.A.M. materials, and is abbreviated here.  I have added other information from other sources.]

Category: Body · Health & Wellness