1) Keep a regular bedtime and wake time (even on weekends!).
2) Make a relaxing bedtime routine (warm bath, reading, listening to soothing music, etc).
3) Bedroom comfort – dark, quiet, cool, comfortable bed and pillows.
4) Sex and sleep only in the bedroom – keep computers, work materials, T.V.s, electronics elsewhere.
5) Finish meals 2-3 hours before bedtime.
6) Avoid caffeine less than 6 hours before bedtime. Avoid alcohol and smoking less than 2 hours before bedtime.
7) Exercise regularly, and finish a few hours before betime.
8) Avoid naps.
9) Designate a time not close to bedtime to write down problems and possible solutions.
10) After 10-15 minutes of not being able to sleep, go to another room to read or listen to music until sleepy – avoid bright lights / computer screens.
11) If using electronics near bedtime, consider wearing blue light blocking glasses to reduce impact on melatonin and sleep.

Disclaimer: This article is intended as an educational resource only, and is not intended to be a replacement for treatment. For evaluation and treatment, please contact a qualified mental health professional.