1. Reduce stress as much as possible.

2. Exercise to stay fit.

3. Eat a proper diet.

4. Keep mentally stimulated during the day.

5.Clear your mind at bedtime.

6.Try some bedtime relaxation techniques.

7. Stop smoking.

8. Reduce caffeine intake.

9. Have pleasurable sexual activity.

10. Consider your share.

11. Avoid alcohol near bedtime.

12. Take a warm bath before bed.

13. Limit your time in bed.

14. Learn to value sleep.

15. Maintain a relaxing atmosphere in the bedroom.

16. Establish a bedtime ritual.

17. Avoid an environment of reigning cats and dogs.

18. Avoid trying too hard to get to sleep.

19. Use the peak performance sleep log.

20. If necessary, consult a sleep specialist.