• Stick to approximately the same times to wake up and to go to bed. Don’t vary this schedule much on weekends either.
  • Wake up at a fixed time every day—regardless of how long you slept during the night. Avoid day time naps also. It might be hard to follow the same but definitely will help with in few days.
  • Use bedroom only for sleep & sex. Don't read or watch TV in bed. Get into bed only when you are sleepy.
  •  If you are unable to fall asleep, get up and go into another room.
  • Don't watch the clock to know how bad is your insomnia.
  • You can read or listen soft music in order to relax your mind. Avoid stimulating one.
  •  If you are hungry, have a light snack before bed time.
  • Maintain a regular exercises schedule, but avoid right before going to bed.
  • Give approximately an hour to wind down before going to bed
  • If you are preoccupied or worried about something about bedtime, write it down and deal with it in the morning
  • Keep the bedroom cool (65°F or 18°C), quite & dark.
  • Don't eat a heavy meal before bedtime to help you sleep Also avoid coffee after about 3 pm.
  • Don’t smoke a cigarette If you cannot sleep.
  • Avoid alcohol to help in going to sleep.