Exercise

1. It’s beneficial to get aerobic exercise during the day to reduce stress hormones, but avoid anything too strenuous within three hours of bedtime. Exercise ensures deeper sleep.

Substances To Avoid

2. Caffeine, alcohol and nicotine seriously affect the quality of your sleep. Avoid all three substances.

Sufficient Bed Size

3. If you sleep with a partner, get a bed that gives both of you enough room to move. Without this, your sleep will be greatly hampered.

No Stress - Calm Mind

4. When you get into bed, keep your mind off worries or things that upset you and avoid discussing emotional issues in bed. Writing down such issues before bedtime can help as well.

Limited Napping

5. Avoid day time naps, they will only disrupt your sleeping cycle. If you must, then keep the naps very short and infrequent. Limit daytime sleeping to about a half-hour at mid-day.

Don't Stress Over Sleep

6. Get into bed only when you are tired. In case you cannot fall asleep, get up and go do something else. There is no point in agonizing over sleep.