Sleep Easy Sounds

Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature. 
Avoid large meals, caffeine, and alcohol before bedtime.
Go to sleep at the same time each night, and get up at the same time each morning, even on the weekends.
Don't take naps after 3 p.m, and don't nap longer than 20 minutes.
Follow a routine to help you relax before sleep (for example, reading or listening to music).