 Here are five science-backed tips to get you started. Become a timekeeper. Establish a consistent sleep schedule, even on weekends. This helps regulate your body's natural sleep wake cycle. Skip the nightcap. Alcohol might seem like a sleep aid, but it disrupts deep sleep, leaving you feeling drained in the morning. Fuel wisely. Avoid caffeine after midday and heavy meals before bed. Opt for light, healthy dinners to promote digestion and restful sleep. Create a sleep sanctuary. Make your bedroom a haven for sleep. Minimize noise and light. Keep it cool. Around 60, 60 to 7 degree Fahrenheit and banish electronics. Retrain your brain. Reserve your bed for sleep and intimacy. Avoid working, watching TV, or using your phone in bed. This helps your brain associate the bed with slumber. If you can't fall asleep after 20, 30 minutes, get out of bed. Do something relaxing until you feel sleepy, then return to bed. Lying awake in frustration creates negative associations with sleep.