How can you improve sleep hygiene?

Dark and quiet: No lights, no smart phones, no tv, no stimulants. Establish a routine and follow it. Avoid napping before bedtime. No late exercise? Just a few things o consider

Better sleep hygiene: Habits that are not conducive to good sleep quality are intake of caffeine, alcohol, nicotine or excess food too close to bedtime. Also physical exercise too close to the time of sleep is not helpful. Keeping a consitent bedtime, with the same environment will promote a better sleep-wake cycle rhythm.

Things to do.: Retire & rise same time each day. Bedroom should be dark & cool - used only for sex & sleep. Turn off tv. No naps. Exercise regularly but not in late evening. No caffeine for 6 hrs & no alcohol or tobacco w/i 2 hrs of sleep. Dinner should be moderate sized & finished at least 2 to 3 hours before sleep. Can try warm milk, chamomile tea or melatonin along w light reading, warm bath, lavender scent.

See below: Establish time when you would like to go to bed. Create a bed time routine: warm showers, room on a slightly cooler side. Learn relaxation exercises to help put your body in a "i'm sleeeeeepy mode" :). Don't use your bedroom as your office. Try to avoid afternoon naps, no caffeine after 3-4 pm. Use your bed for sleep and sex only. Our body likes schedules and routines. Remember that:).