Limiting the time in bed and keeping it regular solidifies sleep. Extending bed time or keeping an irregular schedule results in fragmented or shallow sleep. You should keep a regular arising time which strengthens circadian cycling and leads to regular times of sleep onset. You should engage in a steady, daily amount of exercise which deepens sleep and should be scheduled at least four hours before the sleep period. As light, noise and temperature fluctuations disturb sleep, you should dim the light and keep sound to a minimum in the bedroom as much as possible, as well as keep the room at a constant temperature of about 70 degrees F. 6.
All recreational drugs affect sleep.
Caffeine, nicotine, alcohol and marijuana use should be curtailed or, preferably, eliminated. It takes longer than 20 minutes to fall asleep, either at sleep onset or following an awakening. You should arise and do something until you feel drowsy and then return to bed. The bedroom is to be used only for romantic purposes or sleeping. Taking work to bed, watching TV or listening to the radio usually causes arousal which directly delays sleep onset.