Sleep only as much as you need to to feel refreshed the following day
Keep a fixed wake time, seven days per week, regardless of bed time
Exercise regularly, but not in the hour before bedtime
Make sure your bedroom is comfortable and free from light and noise.
Eat regular meals and don’t go to bed hungry
Avoid excessive liquids in the evening
Smoking may disturb sleep, and is unhealthy in general
Don't take your problems to bed. Schedule a "worrying time" in advance
Don’t try to fall asleep
Don't watch the clock.
Avoid any activity in the bed other than sleep or sexual activity
Leave the bedroom when awake for approximately 15-20 minutes.
Return to bed when sleepy
Sleep only in the bedroom
Don't nap during the day