Set a schedule
Establish a regular sleep schedule every day of the week. Don’t sleep in more than an hour, even on your days off.

Don’t force yourself to sleep
If you haven’t fallen asleep after 20 minutes, do something calming. Read a book, draw or write a journal. Avoid computer screens, TV and phone screens or anything that is stimulating and could make you more awake.

Avoid caffeine, alcohol, nicotine
Consuming caffeine, alcohol and nocturne can affect your ability to fall asleep and the quality of your sleep, even if they’re used earlier in the day. Remember caffeine can stay in your body for up to 12 hours, and even decaffeinated coffee has caffeine.

Avoid napping
Napping during the day will make sleep more difficult at night. Naps that are over an hour long or those that are later in the day are especially harmful to sleep hygiene.

Use your bed only for sleep
If your body learns to associate your bed, with sleep, you’ll feel tired as soon as you lie down. Using your phone, watching TV or doing other activities can have the opposite effect, causing you to become more alert.

Exercise and eat well
A healthy diet and exercise can lead to better sleep. However, avoid strenuous exercise and big meals for dinner before going to bed.

Comfortable sleep environment
It’s important to sleep in an area that is adequately comfortable, quiet and dark. Try using an eye mask, earplugs, fans if necessary.

Get some natural light
Try to spend some time outdoors or in natural light every day. Getting some sunlight early in the day can be helpful for setting your body’s natural sleep and wake cycle.

Don’t worry
Leave your worries out of the bedroom. Try scheduling “worry time” in the evening to deal with your worries. If you wake up in the middle of the night worrying, try writing it down and tell yourself you will address it in the morning.

Bath time
Having a hot bath 1-2 hours before bedtime can be useful, as it will raise your temperature, causing you to feel sleepy as your body temperature drops again. Research shows that sleepiness is associated with a drop in body temperature.

No clock-watching
Many people who struggle with sleep tend to watch the clock too much. Frequently watching the clock during the night can wake you up and reinforce the negative thoughts like “oh! No, look how late it is, I’ll never get to sleep.”

Keep a constant routine
Even if you had a bad night sleep and are tired, it is important that you try to keep your daytime routine the same as you had planned. That is don’t avoid activities because you are tired. This can cause insomnia.