1- Have regular sleeping and waking hours.
2 – If you have a habit of napping, do not exceed 45 minutes of sleep.
3 – Avoid excessive alcohol intake 4 hours before bedtime and do not smoke.
4 – Avoid caffeine 6 hours before bedtime, which includes drinks and foods such as coffee, tea, soft drinks, chocolate.
5 – Avoid heavy, spicy or sugary foods 4 hours before bedtime. But a light meal before bedtime is acceptable.
6 – Exercise regularly but not before going to bed.
7 – Use comfortable bedding.
8 – Find a comfortable sleeping temperature and keep the room well ventilated.
9- Avoid noise and eliminate as much light as possible in the room.
10 – Reserve the bed to sleep and make love. Do not use the bed as an office or recreational room.