Improving your sleep hygiene is largely a matter of changing your own habits. Your doctor can make suggestions, and refer you to a cognitive therapist or other help if you have a lot of trouble getting on track, but your sleep hygiene is mostly up to you. Here are some things you can do to improve your sleep hygiene:

• Stay on a sleep schedule. Go to bed at the same time every night and get up at the same time every morning–even on weekends. This helps you train your body’s internal clock to know when it’s time to sleep and when to wake up.
• Keep a bedtime routine. Even run-of-the-mill routines like brushing your teeth can help tell your body that it’s time to sleep, if you make sure to do the same thing every night. If you still have trouble sleeping, try something that relaxes you, such as yoga, a hot bath, or reading a good book, every night before bedtime. Having a routine helps get your mind and your body ready for sleep.
• Don’t overeat at bedtime. Avoid heavy late-night meals. A light snack is OK, if the alternative is going to bed hungry, but eating just before bed can lead to heartburn that wakes you from sleep.
• Also stay away from alcohol, caffeine, or cigarettes in the evening. Caffeine or nicotine can make it hard to get to sleep. Alcohol may put you to sleep more easily, but too much of it can lower the quality of your sleep so that you don’t wake up feeling rested.
• Exercise every day. An active body is better at sleeping. Aim for 20 minutes to half an hour of vigorous exercise in the afternoon, at least 5 to 6 hours before bedtime.
• Avoid naps, especially in the afternoon or evening.
• Make sure your bed is comfortable, and your room is dark and quiet, to make it easier to fall asleep.
• Don’t take your work to bed. Distractions such as televisions, computers, or work should be kept out of the bedroom.
• Don’t force it. If you can’t sleep, go to another room and do something else for a while. Come back later when you’re ready to sleep, and try again.
• Get natural daylight. Get out in the sunlight in the daytime, especially in the early morning. Avoid too much bright light in the evening. The natural rhythms of day and night help your body remember when it’s time to sleep.