1.         Establish a regular routine

A regular routine includes going to bed and getting up at the same time every day, including weekends.

2.         Get an adequate amount of sleep every night

Determine the amount of sleep you need by keeping track how long you sleep without using an alarm clock for a week.

3.         Go to bed when you are tired

If you have difficulty sleeping , then leave the bedroom and read or do some other quiet activity.

4.         Avoid stress before bed

            Address tomorrow’s activities, concerns or distractions earlier in the day.

5.         Use your bed for sleeping and sex only

            Let your mind associate the bed with sleeping, relaxing and pleasure.

6.         Develop a sleep ritual before going to bed

Do the same things in the same order before going to bed to cue your body to slow down and relax.

7.         Avoid heavy meals late in the evening

            Also avoid going to bed hungry.

8.         Reduce your intake of caffeine and nicotine

Reduce your intake of caffeine and nicotine 4-6 hours before sleep (longer for caffeine).

9.         Avoid alcohol 4-6 hours before bedtime

Alcohol, although a depressant, may at first make you tired, but you will end up having fragmented sleep.

10.       Exercise regularly

            Regular exercise promotes deep sleep.

11.       Do not nap for more than 30 minutes after 3p.m.

Avoiding naps all together will ensure that you are tired at night. Longer naps disrupt the body’s ability to stay asleep.’

12.       Keep your bedroom dark and cool

            Maintain a quiet, dark and cool room to sleep in.

13.       Use sleeping aids only if prescribed by your doctor

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