Before you go to bed
Go to bed and wake up more or less at the same time every day, even on weekends and holidays.
Avoid caffeine at least 4 to 6 hours before bedtime.
Do not use bright electronic devices for up to 60 minutes before bedtime. Artificial light blocks the function of hormones and neurons that are involved in inducing sleep.
Make your bed and bedroom a comfortable place to sleep. Eye and ear mask can help prevent light and noise.