Sleep as much as needed to feel refreshed and healthy during the following day, but no more. Curtailing the time in bed seems to solidify sleep, excessively long time in bed seems related to fragmented and shallow sleep. Naps taken by normal people tend to lighten sleep if taken frequently and  longer than 15 minutes. Naps for shift workers or sleep deprived individuals may be beneficial.

A regular wakeup time in the morning (7 days a week) strengthens circadian cycling and finally, leads to regular times of sleep onset. Get at least 30 minutes of sunlight within 30 minutes of your awakening.

A steady daily amount of exercise probably deepens sleep; occasionally exercise does not necessarily improve sleep the following night. Finish exercise at least 6 hours before bedtime.

Occasional loud noises (e.g. aircraft flyovers) disturb sleep even in people who are not awakened by noises and cannot remember them in the morning. Radio or TV left on during sleep causes lightening of sleep due to arousals from the noise. Sound attenuated bedrooms or white noise machines (or a steady fan) may help those who must sleep close to noise.

Although excessively warm rooms disturb sleep, there is no evidence that an excessively cold room solidifies sleep. A comfortable room temperature, bed, and pillow are helpful.

Hunger may disturb sleep; a light snack may help sleep, but caffeine and chocolate should be avoided. Do not eat or drink heavily for 3 hours before bedtime.

An occasional sleeping pill may be of some benefit under some circumstances, but chronic use is ineffective in most people. Learn simple relaxation techniques for occasional insomnia treatment. Use a bedtime ritual. Light recreational reading may be helpful. Taking a hot bath for 30 minutes within 2 hours of bedtime may help with insomnia.

Caffeine in the evening disturbs sleep, even in those who feel it does not. Limit caffeine to no more than 3 cups no later than 10am unless you are sleep deprived or drowsy while driving.

Alcohol helps tense people fall asleep more easily, but the ensuing sleep is then fragmented. For people who snore, alcohol (as well as anything sedating) may worsen breathing during sleep.

People who feel angry and frustrated because they cannot sleep should not try harder to fall asleep but should turn on the light, leave the bedroom, and do something different.

Turn the bedroom clock face away from view. Continued reference to the clock increases anxiety.

The chronic use of tobacco disturbs sleep, do no smoke after 7pm.