1. Determine bedtime and wake-up time. 2. If you have the habit of taking naps, do not sleep more than 45 minutes during the day. 3. Avoid excessive drinking 4 hours before going to bed, do not smoke. 4. Avoid caffeine 6 hours before bedtime. This includes coffee, tea and many sodas, as well as chocolate. 5. Avoid heavy, spicy or sugary foods 4 hours before bedtime. A snack before bed is acceptable.
6. Exercise regularly, but not before bed. 7. Use comfortable bedding. 8. Find a comfortable temperature setting for sleeping and keep the room well ventilated. 9. Eliminate all distracting noise and eliminate light as much as possible. 10. Save the bed for sleep. Do not use the bed as an office, workshop or recreation room.