Rules for a good night's sleep

Rules for Good night’s sleep:
 Sleep only as much as you need to feel rested and then get out of bed (usually 7-8hrs)
 Keep a regular sleep schedule
 Avoid forcing sleep
 Exercise regularly for at least 20 min, preferably 4-5 hours before bedtime
 Avoid caffeinated beverages after lunch
 Avoid alcohol near bedtime: no “night cap”
 Avoid smoking, especially in the evening
 Do not go to bed hungry
 Adjust bedroom environment
 Avoid prolonged use of light-emitting screens before bedtime
 Deal with your worried before bedtime.
 Avoid daytime naps, especially if they are longer than 20-30min or occur late in the day