Set a bedtime and wake-up time. A schedule teaches your body to expect sleep at a certain time each night.
Curb napping. A 30-minute snooze before 3pm. can help make up for lost sleep, but later naps could hinder sleep at night.
Limit alcohol, caffeine, and nicotine. Refrain from smoking 2 hours before bedtime. Eliminate caffeine at least 6 hours before then, and avoid alcohol 4-6 hours before going to bed.
Avoid large, late meals. They can cause sleep-disturbing indigestion. But a bedtime snack consisting of a carbohydrate and a protein-such as peanut butter on toast or cheese and crackers-can help induce drowsiness.
Establish a soothing bedtime routine. A warm bath, reading, or listening to mellow music will help you wind down.
Keep your bedroom cool, dark, and quiet. Try a sleeping mask or heavy curtains to shut out light. Use earplugs, a fan, or a sound machine to block noise. Consider replacing an old mattress.
Exercise early in the day. Regular aerobic exercise promotes sleep, but evening workouts can impede it by raising body heat.