1. Make a regular sleep schedule, including weekends.
  2. Use your bed for sleep and sex only, use your laptop, watch tv and do your homework someplace else.
  3. 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.

  4. 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.
  5. Make sure your sleep environment is dark, quiet and cool.  Make sure you have good blankets though!
  6. Exercise regularly.  This is best performed during the daytime or no more than 3 hours before bedtime.
  7. 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.