Establish fixed times for going to bed and waking up (and avoid sleeping in after a poor night's sleep) 2. Try to relax before going to bed. 3. Maintain a comfortable sleeping environment: not too hot, cold, noisy, or bright. 4. Avoid napping during the day. 5. Avoid caffeine, nicotine, and alcohol within 6 hours of going to bed. Consider complete elimination of caffeine from the diet. 6. Avoid exercise within 4 hours of bedtime (although exercise earlier in the day is beneficial). 7. Avoid eating a heavy meal late at night. 8. Avoid watching or checking the clock throughout the night. 9. Only use the bedroom for sleep and sexual activity.