If your doctor does not recommend, do not take naps during the day.
If you take a nap, you are less likely to sleep during the night.
Do not take caffeine in the afternoon.
The caffeine will stay in your body for several hours.
Take time to wind down just an hour before your bedtime.
If you take a warm shower or bath, it can lower your body temperature. Lowering your body temperature signals your brain to sleep.
Do not do vigorous exercises 3 hours before your bedtime.
Write down everything in your journal to prevent racing thoughts during the night.
Do not use your computer or TV one hour before your bedtime.
The blue light from the computer and TV blocks the production of melatonin, making it difficult to fall asleep.
Sleep in a dark, quiet, cool, and comfortable environment.
Use a white noise machine to make your bedroom quieter.
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If you cannot fall asleep after 15 minutes, you can wake up and do a boring chore.
Once you feel sleepy, you can go back to bed.
Sleep and wake up at the same time every day
Exposure to sunlight and doing exercise in the morning can increase your energy levels during the day
Do not take alcohol or nicotine since they can disrupt your sleep.
Do not eat late in the night.