Go to bed at the same time every night, even on weekends. It keeps your biological clock synchronized.
Establish a relaxing pre-bedtime routine -- brushing your teeth or reading -- that lets your body know it's time for sleep.
Avoid caffeine six hours before bedtime.
Avoid alcohol and tobacco two hours before bedtime.
Get up at the same time every day, no matter when you went to sleep.
Unwind from daily activities early so your mind is clear at bedtime.
Exercise regularly so you'll sleep better.
Sleep in a dark, cool, quiet room on a comfortable mattress.
© 2013 Main Line Health