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Here are some sleep hygiene tips to help you relax, fall asleep, stay asleep, and get better sleep so that you wake up refreshed and alert.

1. Avoid napping during the day. If you do nap, make it no more than 30 minutes, and always before 3 p.m.
2. Avoid caffeine four to six hours before bedtime. Tea, soda, chocolate and various over-the-counter medications are all possible culprits.
3. Avoid alcohol four to six hours before bedtime. Alcohol may help you fall asleep but will disrupt your sleep later during the night.
4. Avoid vigorous exercising four hours before bedtime. Regular exercising during the morning or afternoon is important and can help deepen your sleep at night.
5. Avoid watching TV, eating, reading or talking in bed. These actives can be engaging and keep you from falling asleep. Your bed should be used for sleep and sex only.
6. Avoid bright lights close to bedtime. Also try not to use bright lights if you need to get up in the middle of the night. Use small night-lights around the house for light.
7. Avoid having your pets sleep with you. Their movements may wake you.
8. Avoid looking at the time during the night. If you need to use an alarm clock to get up in morning. Keep it away from the bed with the time facing the wall. You do not need to know the time until the alarm goes off.
9. Having a light snack before bed. A glass of warm milk or food high in amino acid tryptophan can be sleep-inducing. But avoid heavy meals before bed—they can interfere with sleep.
10. Make your sleep environment comfortable. Make sure room temperature is not too hot or too cold. Make sure noises are not bothering you—the washing machine, a dog barking or air-conditioning—by using a white noise machine. Use low lights such as nightlights. Cover windows with shades if street light shines in. The darker the room, the better. Having a comfortable bed is also very important.
11. Set a bedtime and an awakening time. Go to bed and get up the same time every day, even on weekends and vacation. This will help with your sleep cycle.
12. Get out of bed if you have not fallen asleep. If you are still awake 15 to 20 minutes after lights out, do not remain in bed. Get up and leave the bedroom. Find something very boring or relaxing to do. Do not engage in stimulating activity such as paying bills, doing housework or watching intense TV or movies. Stay away from bright lights. When you start to feel drowsy, return to bed. Repeat if needed. Do this even on days off or weekends. This will train your brain/body that the bed is for sleeping.
13. Develop sleep rituals. Having sleep rituals, such as listening to relaxing music, reading a book, drinking caffeine-free tea, having a warm glass of milk, taking a hot bath or meditating, will cue the body that it is time to slow down and sleep.

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