Wake up at same time: If you suffer from insomnia get up at the same time everyday.
Eliminate stimulants: Alcohol and stimulants like nicotine and caffeine should not be taken.
Limit naps: Napping can affect the quality of nighttime sleep.
Exercise regularly: Regular exercise improves sleep quality. Finish exercising at least three hours before you retire for the night.
Limit activities in bed: The bed is for sleeping and having sex and that's it. Don't study or make phone calls, avoid television and radio.
Do not eat or drink: Eating a late dinner or snacking before bed can activate digestive system and keep you up.
Reduce stress: Use relaxation therapies and stress reduction methods to relax the mind and the body before going to bed.
