Good sleep hygiene. Good sleep hygiene refers to making sure that you go to bed at the same time each night, waking the same time each morning, make sure that your bedroom is dark, cool to about 68 degrees f, and quiet. You should never watch tv or read in bed, as it can cause your brain to associate bed with those activities. You want your brain to associate bed with sleep. Sleep and sex only.
Sleep hygeine. Our pineal gland which is king of all, is impacted by light, so if we follow nature and listen to our body instead of defying nature which we did as we went industrial, no meds will be if u fneededollow body , s need learning and following sleep hygeine , early light supper, stay away from stimualting news or videos, room temperature, not staying in your bedroom, before sleep, cold or hot shower, etc.
Routine. First and foremost, stick to a sleep routine, i.e. Try to go to bed and wake up at the same time every day, including weekends. Secondly, maximize the environment for sleep, which for most people means a dark, quiet room set at a comfortable temperature. Third, avoid anything that interferes with "unwinding" at the end of the night, i.e. No caffeine, no exercise right before bed.