Don't stay in bed trying to make sleep happen, says Dr. Vitiello. You'll only condition yourself not to fall asleep while you're there. Instead, get up and read a book or do something constructive until you feel tired. Don't stockpile sleep. If you have an early morning or an active day ahead of you, going to bed earlier probably won't help you, says Dr. Vitiello.
Most people just spend that extra time in bed awake, only to have trouble falling asleep later.
Avoid late meals and snacks. A small snack before bed is okay, but don't eat a full meal, spicy foods or a Dagwood sandwich less than three hours before bedtime, says Karl Doghramji, M.D., director of the Sleep Disorders Center at Thomas Jefferson University Hospital in Philadelphia. Your rumbling stomach may keep you up for hours or may make your sleep less refreshing. Cut the caffeine. Save your coffee, tea, colas, chocolates and other foods containing caffeine for the morning or early afternoons, says Dr. Doghramji.