Pay attention to what you eat and drink

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Don't go to bed hungry or stuffed.In particular,avoid heavy or large meals within a couple of hours before bedtime.Discomfort might keep you awake.

Nicotine,caffeine,and alcohol shall be avoided,too.The stimulating effects of nicotine and caffeine take hours to wear off and can interfere with sleep.And even though alcohol might make you feel sleepy at first,it can disrupt sleep later during the night.

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Stick to your sleep schedule

Go to bed and get up at the​​ same time every day,including weekends,toconsistently reinforces your body's sleep-wake cycle.

If you can't fall asleep within about 20 minutes,do something relaxingsuch as reading or listen to relaxedmusic.Try to sleep again when you're tired.​

Keep your roomdark and quiet.Avoid prolonged use of light-emitting screens before bedtime.Consider using a comfortable color for the wall in your bedroom,earplugs,a fan or other devices to create an environment that suits your needs.

Get yourself calm and relax such as taking a bath,which may improve better sleep.

Create a restful environment

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Shorten daytime naps

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Long daytime naps can interfere with nighttime sleep.Shorten day-time naps to no more than 1 hour and avoid napping in the afternoon.However,if you work at nights,you might need to nap late in the day before work to help making up your sleep debt.

Manage worries

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Try to resolve your worries or concerns before bedtime. Put down what's on your mind and leave it for tomorrow, or accept it with as it is.