Keep in sync with your body’s natural sleep-wake cycle. Try to go to sleep and get up at the same time every day. Avoid sleeping in – even on weekends. Be smart about napping. Fight after-dinner drowsiness. Expose yourself to bright sunlight in the morning. Spend more time outside during daylight .
Avoid Caffeine, Alcohol , Nicotine , and other chemicals that interfere with sleep .
Go to sleep when you are truly tired. Struggling to go to sleep will result in frustration . Prolonging falling into a deep sleep .
Lighten up on evening meals.
Drink enough fluid to not wake up at night thirsty.
Find a mattress which will give you proper comfort , and support to your liking.