- Sleep only when sleepy
- If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy .
- Don't take naps.
- Get up and go to bed the same time every day.
- Refrain from exercise at least 4 hours before bedtime.
- Develop sleep rituals.
- Only use your bed for sleeping.
- Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed.
- Make sure your bed and bedroom are quiet and comfortable.
- Have a light snack before bed.
so friends,lets try!..go!go!go!
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