Sleep is essential for restoring health and vitality to your mind and body. Studies show that people who sleep 7 - 8 hours each night live longer, healthier lives than those who sleep fewer hours. There are several practical steps for getting a good night’s sleep...
Avoid caffeine and nicotine, especially late in the day.
Avoid exercise 4 hours before bedtime. Although daily exercise promotes good sleep, exercise shortly before bedtime can interfere with sleep.
Avoid daytime naps.
Maintain regular bedtime and awakening hours each day.
Keep the bedroom at a comfortable temperature.
Keep the bedroom as dark as possible.
Regularly schedule relaxation time before bed, with use of relaxation techniques.
Use earplugs if noise is a problem.
Try and get exposure to daytime light for at least 30 minutes in the morning.
Associate the bedroom with sleep and sex rather than with other wakeful activities.
Reference
Harsora P, Kessmann J. Nonpharmacologic management of chronic insomnia. Am Fam Physician. 2009 Jan 15;79(2):125-30
http://www.timeforwellness.org/blog-view/practical-tips-for-restful-and-refreshing-sleep-37
From time for wellness
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