You will be able to create healthy sleep habits if you can establish:
- Defined time for getting up and going to bed
- Going to bed ONLY when you feel sleepy
- Have a routine or ritual before bed, for example: to keep a journal where you write down all your daily earnings
- Eat light food before bedtime
- Not reading or watching TV in bed
- Have a room isolated from noise and with a pleasant temperature
- Avoid tobacco use before bedtime
- Avoid alcohol two to four hours before bedtime
- Avoid caffeine four to six hours before bedtime
- Avoid heavy exercise two to four hours before bedtime
- Avoid clocks inside the room
- Avoid taking naps during the day
