Select and keep a regular wake time. Avoid naps unless ordered by your physician. Get regular exercise each day. It is best to finish exercise 3 hours before bedtime. Take a hot bath to raise your body temperature no more than 2 hours before bedtime.
Warm drinks are also good.
Do not smoke in the evening or quit smoking altogether. Avoid caffeine in the evening. Limit caffeinated beverages to no more than 3 cups drunk no later than noon. Avoid eating a full meal or drinking 3 hours prior to bedtime. A light snack, including a dairy product like milk, may help you sleep.