Some tips from the book Why We Sleep:
- Go to bed and wake up at the same time each day. Set an alarm for bedtime
- Exercise no later than two to three hours before bedtime.
- Avoid caffeine and nicotine.
- Avoid alcoholic drinks before bed.
- Avoid large meals and beverages late at night.
- Don’t take naps after 3 pm
- Take a hot bath before bed
- Dark bedroom, cool bedroom, gadget-free bedroom.
- Get outside in natural sunlight for at least 30 minutes each day.
- Don’t lie in bed awake. If you’re still awake after staying in bed for more than twenty minutes, get up.
