Set aside no more than eight hours for sleep. Go to bed and get up at the same time every day, including weekends.

Don’t go to bed — either hungry or stuffed. Avoid eating anything heavy within a couple of hours of going to bed.

Nicotine and caffeine have prolonged stimulating effects that impact sleep. Similarly, alcohol warrants caution as it may initially induce drowsiness but can disrupt sleep later on.

Avoid using light-emitting screens right before going to bed. Keep your room cool, dark and quiet.

Long naps during the day can disrupt sleep at night. Limit naps to one hour and avoid napping late in the day.

Regular physical activity also promotes better sleep.

Deal with your worries or concerns before bedtime. Jot them down and put them aside until tomorrow.

Before going to bed, you can relax by having a warm bath, reading a book, or listening to relaxing music.

Don’t worry about getting enough sleep. The worry about it can stop us from sleeping.

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