~ Using your bed for sleep only

   ~ Adequate exposure to natural light

   ~ Avoid napping excessively, generally less than one hour total

   ~ Exercising regularly, preferably in the morning or early afternoon

   ~ Keeping a regular bedtime and waking time, even on the weekends

   ~ Spend an appropriate amount of time in bed to allow for a full sleep period

   ~ Practicing relaxation techniques, such as progressive muscle relaxation therapy, guided imagery,

      and deep breathing exercises

   ~ Creating a relaxing bedtime routine (i.e., leisurely stroll, soaking in a tub, listening to soothing

        music, reading a book, and clearing your mind of the days worries) 

   ~ Creating a comfortable environment that is conducive to sleep by eliminating uncomfortable

      bedding, wearing loose clothing, keeping the bedroom temperature slightly cool, and eliminating

      any potentially bothersome noise or light. Using an eye/sleep mask and ear plugs may help.

   ~ Going to bed before you are sleepy or when overstimulated by thoughts or emotions

   ~ Exercising vigorously too close to bedtime

   ~ Eating large meals 2-3 hours before bedtime

   ~ Watching television in bed, even reading or listening to the radio may have a negative impact on your

      sleep

   ~ Consuming caffeine, nicotine, or other stimulants too close to bedtime (caffeine is often found in

       in tea, sodas, chocolates, and dietary supplements)

   ~ Tackling stressful situations close to bed time (emotionally upsetting conversations, activities)

   ~ Consuming alcohol too close to bedtime (alcohol is known to initially encourage the onset of sleep,

      but it can disrupt sleep quality as your sleep period continues)