The following are some of the more frequently recommended sleep hygiene techniques. Establish a consistent bed time and wake-up time that does not vary, even on weekends. Sleep an adequate amount of time. Many people are tired and fatigued during the day because they simply sleep too little at night. The hectic schedules of modern-day life promote going to bed late and getting up early.
Most people require at least seven to eight hours of sleep per night.
Avoid stimulants at bedtime. Caffeinated beverages and smoking stimulate the central nervous system and make it difficult to achieve sleep. Avoid alcohol at bedtime. Avoid taking daytime naps. People who are having problems sleeping at night should avoid sleeping during the day despite their feelings of fatigue.