some non-pharmacological tips for good night's sleep are as follows. 1. limiting daytime naps to 30 min. 2. avoid stimulants such as caffeine and nicotine close to bedtime. 3. exercise to promote good quality sleep. 4. avoid certain food that can be disruptive right before sleep such as heavy foods, fatty or fried meals, spicy dishes, citrus fruits, and carbonated drinks. 5. ensure adequate exposure to natural light during day and darkness at night. 6. take warm shower or bath, reading book, light stretching exercise as bedtime routine. 7. avoid emotionally upsetting conversations before sleep. 8. making sure that sleep environment is pleasant. 9. fix the routine. fix time to go to bed and fix time for waking up.