Go bland before bedtime.
To fall asleep quickly, avoid caffeine, nicotine and alcohol for at least four hours before you go to bed.
Go to bed around the same time every night, and try to follow a similar routine.
Don’t toss and turn.
If you can’t sleep after 20 minutes, get out of bed and do something else.
Save the bed for sleep and sex.
Avoid paying bills, reading the paper or watching TV in bed.
Take a bath.
When your body gets ready for sleep, your temperature drops. A bath may nudge your bedtime biochemistry along.
If you exercise, do it before dinner, not after.
People usually sleep best in a cool, dark environment. Invest in heavy drapes if city lights glare outside.
Grab a snack.
It’s hard to sleep hungry, so try a light snack before bedtime. Some researchers think tryptophan, a chemical found in milk, naturally induces sleep.
Cut naps short.
If you have trouble falling asleep, consider avoiding naps. At the very least, limit them to less than an hour before mid-afternoon.
Deal with stress.
If daytime troubles keep you awake, try jotting notes about ways to deal with them. Leave stress at the bedroom door, if you can.
This article was written by firstname.lastname@example.org