1. Drink alcohol only in moderation and caffeine only in the morning.
2. Avoid falling asleep on the couch after dinner.
3. Treat medical problems that can affect sleep, such as sleep apnea, and restless leg syndrome.
4. If getting up in the middle of the night to pee is a problem, skip liquids after dinner.
5. If you’re struggling to fall or stay sleep, get out of bed and do something quiet and relaxing until you feel tired, and then try again to sleep.
6. Stick to a consistent bedtime.
7. Avoid using electronics for an hour before bed, because the blue light in most devices can interfere with the body’s sleep signals.
8. Don’t keep cellphones in the bedroom or try to sleep with the television on. The distractions can prevent sleep.
9. Get regular exercise, but not too close to bedtime.
10. Try to keep a handle on stress. Exercise can help and so can relaxation techniques.