Maintain a consistent sleep schedule. Wake up and go to bed around the same time everyday. 

You cannot 'catch up' on sleep. On weekends and holidays, do not sleep in or go to bed later than 1-hour from your usual rest and wake times.

Avoid electronic use 30-60 minutes before bedtime! TV, computers, and cell phones have blue light which dysregulates your internal body clock

• Even with 'night shift' mode, electronic use close to bed time keeps the brain awake because content is hyperstimulation

Naps are suggested to be no more than 20-minutes and only in the early afternoon 

Exposure to sunlight during the day supports your body's internal clock which will allow you to get tired and fall asleep at night

Exercise regularly if you can, as it allows you to fall asleep quicker and sleep deeper. 

• Avoid exercise within 4-hours of bedtime

Temperature and atmosphere of your bedroom matters. Cooler temperatures and darkness help you to sleep better.

Create a 'wind down' routine 30-60 minutes before bed 

Refrain from caffeine and high sugar snacks in the late afternoon