Sleep Hygiene Principles - 10 Rules to Help You SleepRoutine - get up and go to bed at the same time every dayExercise daily and consume minimal caffeine, stop caffeine at noonDeal with stress during the day/early eveningDon’t go to bed hungry/thirstyNo caffeine, nicotine, alcohol or heavy exercise 3-4 hours before bedNo screen time at least 1 hours before bed and no light-emitting screens in the bedroomBedroom comfortable and inviting (temperature, quiet, dark)Avoid daytime naps >20 minsAvoid work within 90 mins of bedIf awake after 20 mins, do something relaxing out of bed until sleepy