Caffeine and nicotine can keep you from falling asleep. Alcohol can cause un- restful sleep and frequent awakenings. If you tend to fall asleep too early, use light to push back your internal clock. In the evenings, go outside in the sun or sit near a bright light. Avoid or limit naps.
Naps can make it harder to fall asleep at night.
If you can't get by without one, try to limit a nap to 45 minutes. Minimize sleep interruptions by closing your bedroom door, or create a subtle background noise, such as running a fan, to help drown out other noises. Keep your bedroom temperature comfortable, usually cooler than you keep your bedroom during the day. Taking prescription sleeping pills for a couple of weeks may help you get to sleep until you notice benefits from self-help measures. Long-term use can lead to dependence and other side effects.