1. Keeping regular hours. Keep your biological clock in sync by going to bed at the same time each night and waking up at the same time each morning – even on weekends.
2. Develop a sleep ritual. Doing the same things each night just before bed cues your body to settle down for the night.
3. Sleep on a comfortable, supportive mattress and foundation. It’s difficult to get deep, restful sleep on a sleep set that’s too small, too soft, too hard or too old.
4. Exercise regularly. Regular exercise can help to relieve the day’s tension – but not too close to bedtime or you may have a hard time falling asleep.
5. Cut down on stimulants. Consuming stimulants, such as caffeine, in the evening interferes with falling asleep and prevents deep sleep.
6. Stop smoking. Smokers take longer to fall asleep, awaken more often and experience disrupted, fragmented sleep.
7. Drink only in moderation. Drinking alcohol shortly before bedtime interrupts and fragments sleep.
8. Unwind early in the evening. Try to deal with worries and distractions several hours before going to bed.
9. Create a restful sleep environment. Sleep in a cool, quiet, dark room on a comfortable, supportive mattress and foundation.
10. Make sleep a priority. Say “yes” to sleep even when you’re tempted to stay up late. You’ll thank yourself in the morning.