Keep regular hours. Try to go to bed at the same time each night and wake up at the same time each morning. Experts recommend accumulating at least 30 minutes of moderate intensity physical activity most days of the week not too close to bedtime. On average, people who exercise regularly tend to sleep better. Cut down on stimulants.
Smokers take longer to fall asleep, awaken more often and experience disrupted, fragmented sleep.
Drink only in moderation. Drinking alcohol before bed interrupts the sleep stages and results in fragmented sleep. Unwind early in the evening. Try to deal with worries and distractions at least an hour before going to bed. Create a restful sleep environment.