1 Keep Regular Hours - Keep your biological clock in sync by going to bed at the same time each night and waking up at the same time each morning - even on weekends.
2 Develop A Sleep Ritual - Doing the same things each night just before bed cues your body to settle down for the night.
3 Sleep On A Comfortable, Supportive Mattress And Foundation - It's difficult to get deep, restful sleep on a sleep set that's too small, too soft or too old.
4 Exercise Regularly - Regular exercise can help to relieve the day's tension - but not too close too bedtime or you may have a hard time falling asleep.
5 Cut Down On Stimulants - Consuming stimulants, such as caffeine, in the evening interferes with falling asleep and prevents deep sleep.
6 Don't Smoke - Smokers take longer to fall asleep, awaken more often and experience disrupted, fragmented sleep.
7Drink Only In Moderation - Drinking alcohol shortly before bedtime interrupts and fragments sleep.
8 Unwind Early In The Evening - Try to deal with worries and distractions several hours before going to bed.
9 Create A Restful Sleep Environment - Sleep in a cool, quiet, dark room on a comfortable, supportive mattress and foundation
10 Make Sleep A Priority - Say "yes" to sleep even when you're tempted to stay up late. You'll thank yourself in the morning.