* Set a regular bedtime. After a while, your body will get used to falling asleep at the same time each day. Having a constant sleep schedule is essential. * Have a quick warm bath each night. Not hot – warm will do to keep your body temperature down. Your body is less likely to fall asleep if it is hot. The cooler it is the better. * Reduce your room temperature to between 60 and 67°F (15.6–19.4°C). * Again, heat and sleep do not get along well. * Use your bed only for sleep and sex. * Make sure all lights are dimmed or off, that no electronics are bleeping and buzzing and that there is no blue light coming from any of them. Do this at least 30 minutes before you want to get to sleep. Avoid large meals just before bedtime. If you must eat at night, make it a light snack. * Avoid alcohol or caffeine just before bed. * Don’t eat in bed. * Have a warm drink of a malty drink such as Horlicks.  * Wind down by reading a book before you go to sleep. * Put off the lights as soon as you feel sleepy. * If you still can’t sleep, try listening to soothing music.