THE SCIENCE OF GOOD SLEEP
Four R to a restful Nights Sleep
Regularize your sleep-wake patterns. Get up at the same time daily. Avoid naps unless they are regular. Try to sleep the same amount each night. Find the perfect amount of sleep time for you and stick with it.
Ritualize cues for good sleep. Keep the environment quiet, dark, cool and safe for sleeping. Go to bed only when you're sleepy
Find ways to reduce stress and control tension. Learn some relaxation techniques
Resist behaviors that interfere with sleep: keep away from alcohol, tobacco and caffeine. Avoid strenuous exercise within three hours of bedtime. And avoid heavy meals before bed.