• Avoid caffeine, nicotine, and alcohol late in the day.
• Complete the last meal of the day at least 2 hours before bedtime.
• Cut down or avoid fluids at least an hour before bedtime.
• Avoid stimulating environments 2 hours prior to bedtime.
• Engage in exercise but avoid vigorous activity too close to bedtime.
• Use your bed for sleep (and sex) only.
• Don’t watch television in bed.
• Establish a bedtime routine.
• Give yourself time to relax before retiring and use relaxation techniques.
• Create a bedroom environment that enhances sleep.
• Think about your concerns and write them down before getting into bed.
• Go to bed only if you are sleepy.
• If you can’t get to sleep within 15–20 minutes, get out of bed and do a quiet activity until you’re sleepy; repeat if necessary until you’re sleepy.
• Get up at the same time every day.
• Avoid daytime naps.