| Go to bed only when you feel sleepy |
| If you do not fall asleep within 20 min, get up and do something boring until you feel sleepy |
| Do not have long siestas (i.e. more than 30 min) |
| Try to always go to bed at the same time. Develop rituals for going to bed |
| Avoid intense exercise in the hours prior to going to bed |
| Use your bed only for sleeping or having sex. Avoid watching TV in the bedroom |
| Avoid taking caffeine, nicotine or alcohol for at least 4–6 h prior to going to bed |
| Ensure that your bedroom is quiet and comfortable |
| Use sunlight and physical activity to synchronise your biological clock |