Sleep hygiene is +
1. Maintain a regular bedtime and awakening time schedule including weekends.
Get up about the same time every day, regardless of what time you fell asleep.
2. Establish a regular, relaxing bedtime routine. Relaxing rituals prior to bedtime many include a warm bath or shower, aroma therapy, reading, or listening to soothing music.
in a room that is dark, quiet, comfortable, and cool;.