Difficulty: Moderately Easy
Step1
Determine how much sleep you need. On a night when you don't have to work the next day, wait until you're tired before going to bed. Note how many hours you sleep before waking up naturally and whether you feel sleepy during the day. Although most people need about 7 hours of sleep a night, some may do fine on significantly less, while some need nine hours or more.
Step2
Turn on the lights or go outside into the sunshine immediately after waking up.
Step3
Exercise in the morning rather than in the afternoon or evening.
Step4
Try not to nap during the day, even if you didn't sleep well the night before.
Step5
Avoid nicotine, alcohol and caffeine. Don't eat a big meal late in the evening. Instead, try drinking a glass of milk just before going to bed.
Step6
Remove the television and other items like a desk, sewing machine or treadmill from the bedroom. Use the bedroom only for sleeping, changing clothes and having sex.
Step7
Keep the bedroom cool, quiet and well ventilated. If nighttime noises bother you, get a white noise machine or listen to nature sounds played at a low volume.
Step8
Develop a schedule. Go to bed and wake up at the same time every day, even on weekends. Instead of working or watching television until just before going to bed, stop a half-hour earlier.
