Finish big meals at least three hours before going to bed 

   Don’t use your bedroom for other activities such as studying, working, or watching T.V. 

   Have set bed times and wake times, and allow variation of only 1 hour, even on weekends. 

   Avoid alcohol, caffeine, and nicotine in the late afternoon and evening. 

   Create a bedroom environment that is comfortable for sleeping and keep it cool, dark, and free of noise. 

    Read a relaxing book, do relaxation exercises, or listen to soothing music before getting into bed. 

    If stressful thoughts or problems are weighing on your mind, write them down so you can put them aside for the night. 

   Take a warm bath. 

   If you are unable to fall asleep, get out of bed, and do something interesting or productive until you feel sleepy again.
.