Establish a regular bedtime and wake-up time and stick to them, even on weekends.
Avoid taking naps if you want to sleep more at night, but naps are great if you have less trouble sleeping at night. The more sleep, including naps, the better!
Exercise regularly during the day. Avoid exercising in the evening.
Keep light levels very low after sunset and keep the bedroom very dark.
Keep the bedroom at a cool temperature.
Use the bed only for sleep and sex, not for reading, using the computer, or watching television.
Go to bed when you are drowsy and get up when you are wide awake.
Avoid caffeine, other stimulants, cigarettes, and alcohol. Do not drink alcohol within 6 hours of bedtime. If you smoke, try to quit smoking entirely. Cutting back on smoking without quitting may lead to nicotine withdrawal in the middle of the night that awakens you.
Eat lightly at the evening meal and avoid snacks after supper.
Lose weight if you are overweight.
Learn to use relaxation exercises.
Meditate for 20 minutes before you go to bed.
Read something light or entertaining ust before you go to bed, to get your mind off the day’s troubles.
Consider having white noise in the background, such as a fan blowing.
Try not to focus on falling asleep. For example, don’t keep checking the clock and worry about why you are not asleep yet. If you are awake for more than 20 minutes, leave the bed and do not go back to bed until you feel ready to sleep.
Try to reduce stress in your life by changing the things that cause stress.
Keep a “to do” journal. Before you go to bed, write down all the things you are worrying about. Then write down what you can do tomorrow. Mark the other things as things to do later in the week. This will help clear your mind of worry.
Consider trial of Chamomile tea or Melatonin, at increasing doses over time, at bedtime.
Consider trial of Benadryl, between 25 mg and 50 mg per night, depending on the effect.