Avoid caffeine (coffee, tea, soft drinks, chocolate) and nicotine (cigarettes, tobacco products).
Do not drink alcohol to help you sleep. It may help you fall asleep, but it diminishes the quality of sleep you get.

Exercise regularly, but complete your workout at least three hours before bedtime.

Establish a regular relaxing bedtime routine (such as taking a bath).

Associate your bed with sleep - do not use it to work or watch television.

If you have insomnia, do not nap during the day.