- Develop a sedentary evening routine, which begins before the desired bedtime
- Use the bedroom only for sleep.
- Go to bed only when you feel sleepy or tired.
- If sleep does not occur easily or within a reasonable time, get out of bed, go to a comfortable living area and do something relaxing.
- Return to bed when you feel sleepy or tired.
- Get up at the same, predetermined time each morning regardless of how poorly you slept that night.
- Avoid daytime naps.