For starters, here is a handy list which could be called the “Ten Commandments for Sleepers:”

1. Go to bed and get up at the same time every day.
2. Make sure your sleep environment is as comfortable as possible.
3. Keep your bedroom as dark and as quiet as possible.
4. Avoid caffeine — in coffee, tea and soft drinks — in the evening.
5. Don’t drink alcohol or smoke before going to bed.
6. Get some exercise every day — but not in the late evening.
7. Don’t nap in the daytime.
8. Develop a sleep ritual — a nightly routine that eases you down from the day’s activity.
9. Use your bedroom for sleeping instead of working, worrying or watching television.
10. If you can’t sleep, get out of bed and do something relaxing, like reading, deep breathing or yoga.

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