1. You must determine some specific bedtime, which you will follow every day, including weekends. Same applies to alarm clock. Try not to stay up longer in evening and in bed in morning, even in case it should be at expense of other activities, for example reading book.
2. Daytime sleep can be big enemy of night rest. So avoid it. If seemingly insurmountable temptation seizes you, exercise, physical activity drives away drowsiness.
3. It matters when and what light shines. In morning feel free to expose yourself to sun rays largely, but in evening don't have artificial lighting on for too long. Simply, follow nature.
4. Hour before sleep avoid stimuli like electronic devices, work or watching TV. Instead treat yourself to relaxing activities, such as reading, bathing or listening to soothing music. We know, habit is second nature, but after few days you will take it off easily.
5. Exercise. Regular physical activity can improve sleep quality. But definitely not before going to bed. If you have trouble falling asleep, treat yourself to training rather in morning.
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