1. Have a regular sleep schedule.

2. Develop and maintain a regular bedtime routine.

3. Have a room that is dark, quiet, and comfortable.

4. Sleep on a comfortable mattress and pillow.

5. Use the bedroom for sleep and intimacy.

6. Do not eat 2 to 3 hours prior to sleep.

7. Exercise any time of the day, but not at the expense of sleep.

8. Avoid caffeine 6 to 8 hours before sleeping.

9. Avoid tabacco products.

10. Do not drink alcohol close to bedtime.