1. Lie down only when you intend to go to sleep, and only when you are sleepy.
  2. Do not use your bed for anything but sleep and sex.
  3. Don’t stare at the clock. Use your “internal clock” to signal when roughly 20 minutes have passed. Remember, your bed is for sleep, not worrying. If you can’t fall asleep, get up and go to another room. Go back to bed only when you feel sleepy again.
  4. Set your alarm and get up at the same time every morning, regardless of how much you slept the night before.
  5. Do not nap during the day. Only nap if it has always been part of your lifestyle, and keep it to less than an hour.
  6. Do not consume caffeine six or fewer hours prior to bedtime.
  7. Do not perform strenuous exercise fewer than four to six hours before bedtime.
  8. Create a comfortable sleep environment. For most people, a cooler temperature is better than hot. Keep your bedroom as dark as possible. Wear an eye mask if that helps.
  9. Less noise means more sleep. Use “white noise” such as a fan or soothing music.
  10. Do not use your bedroom for work activities. Make it a stress-free zone.