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Step 1
Go to bed and get up at the same time every day. By establishing a regular bedtime and waking time, even on the weekends, your body will adjust its internal clock.
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Step 2
Avoid stimulants such as caffeine and nicotine at least three hours prior to bedtime. If you are particularly sensitive, try not to drink coffee or soda past lunchtime. And although alcohol might make you sleepy, avoid it near bedtime as well, as it can actually disrupt your sleep.
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Step 3
Take a warm bath an hour to a half hour prior to bedtime. Your body temperature will rise and drop, as it does in your normal sleep pattern.
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Step 4
Keep your bedroom cool. Use a fan and wear light pajamas. Make sure it isn't so cold that you will wake up in search of a blanket!
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Step 5
Use a fan or white noise machine to block out disturbances such as dogs or traffic. Keep your room as dark as possible.
