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· Create and keep a nighttime routine that helps you relax. A warm bath, soft music, gentle stretching or meditation can all do the trick. And doing the same thing before bed each night can help prepare your body for rest and condition your brain for sleep.

· Free Your Mind. Put aside any work, touchy discussions, or complicated decisions 2 to 3 hours before bed. If you’ve still got a lot on your mind, jot it down and let go for the night. 

· Get comfortable. Adults spend about a third of their lives asleep, so it's worthwhile to invest in bedding that comforts and relaxes you. And lowering your thermostat a few degrees. As our body core temperature drops during rest, keeping your room on the chilly side will aid in this natural temperature drop.

· Go to sleep and wake up at roughly the same time every day, even on weekends. This routine will get your brain and body used to being on a healthy snooze-wake schedule.

· Use your bedroom only for sleep and sex. That means no screens. Turn off TVs, computers, and other blue-light sources an hour before you go to bed.

· Don’t eat anything within 4 hours of bedtime and avoid drinking too much liquids a few hours before hitting the sack.

· Stay away from caffeine after the clock strikes noon, nicotine, and alcohol before bedtime. They can all mess with your sleep.

· Get at least 30 minutes of exercise five times a week, but avoiding vigorous exercising 3-4 hours prior to bedtime.