1. Try to go to bed at the same time and wake up at the same time daily
2. Establish a pre-bedtime routine that includes winding down and creating a context conducive for sleep. Some suggestions might include dim lights, close shades, take a warm bath or shower
3. Create improved sleep conditions in your bedroom– lower the temperature (60-67 degrees), noise canceling machines, dark curtains, comfortable bedding
4. Limit caffeine and alcohol prior to bed. No alcohol at least 3-4 hours prior to bedtime. Stop drinking caffeine mid afternoon as the effects can disrupt sleep
5. Limit screen time at least one hour prior to bedtime
6. Don’t try to force sleep, if you are not tired do something until you feel tired
7. Keep naps short, 20 minutes, before 3-4:00pm
8. Incorporate exercise into your daily routine as this will help with sleep. Avoid intense workouts 2-3 hours before bedtime as this can disrupt your sleep 

Expert Advice for Improving Sleep