Your sleep routine should be consistent. Go to bed at the same time every night and get up at the same time every morning, even on your days off. The most important part is your wake-up time. By waking up at the same time, you'll tire at the same time each day, allowing sleep to come easily. Sleeping in and long afternoon naps make it difficult to fall asleep at night, starting a vicious cycle.
Sleep hygiene means a comfortable bed and a comfortable, quiet, dark room.
Avoid alcohol two to three hours prior to sleep, as it interferes with the sleep cycle, causing nonrefreshing sleep. Dr. Smith also recommends eliminating caffeine by midafternoon and avoiding exercise two to three hours before bedtime. Go to bed at your usual time, but wake without the aid of an alarm clock. When you can wake up on your own, feeling refreshed, the time you've slept is how much sleep your body requires.