- Make a regular sleep schedule, including weekends.
- Use your bed for sleep and sex only, use your laptop, watch tv and do your homework someplace else.
- Avoid eating large meals, caffeine and alcohol at least 3 hours before bedtime.
Alcohol may make you sleepy at first but it fragments your sleeping stages and a small snack is ok if you have an empty stomach.
- Create a bedtime ritual, reading a book or taking a hot bath are both good recommendations. The bath will raise your body temperature and as you cool down your body will fall into a sleep state more naturally.
- Make sure your sleep environment is dark, quiet and cool. Make sure you have good blankets though!
- Exercise regularly. This is best performed during the daytime or no more than 3 hours before bedtime.
- Go to sleep when you’re tired. Sounds obvious, but if you are in bed with the lights out for more than 15-20 minutes, get up and do something else until you get tired.
