1. Sleep only when you are sleepy.
If you can't fall asleep within 20 minutes, get up and do something boring until you feel
sleepy. eg: reading, watching TV show which are boring...etc
sleepy. eg: reading, watching TV show which are boring...etc
2. Create a sleep-conducive environment that is dark, quiet, comfortable and cool.
3. Don't take naps. This will ensure you are tired at bedtime.
4. Maintain a regular bed and wake time schedule including weekends. When your sleep cycle has a regular rhythm, you will fall sleep more easier. Even on weekend, try to go bed and get up at the same time.
5. Have an exercise in the late afternoon.
6. Listen to relaxing music, read something soothing for 15 minutes,
7. Avoid taking drinks which contains caffeine, nicotine and alcohol at least 4-6 hours before go to bed.
8. Have a light snack before bed if your stomach is too empty. Hunger can interfere your sleep. But, you should not take heavy meal before bedtime, that will also interfere your sleep also.
9. Sleep on a comfortable mattress and pillows.
10. If the above tips still does not help, try the natural sleep solutions/guide formulated by expert and doctors.
