Paying attention to sleep hygiene is one of the easiest ways that you can set yourself up for better sleep.

Go to bed at the same time every day (including holidays and weekends), get up at the same time in the mornings. Even if you cannot go to bed and fall asleep at the same time, your morning wake up time must be the same (for example, 09:00).

Do not force yourself to sleep. Do not go to bed before you get sleepy. If you lie in bed for more than half an hour, get out of bed, do something quiet (eg: reading in dim light) or do relaxing activities such as a warm shower, listening to soothing instrumental music, return to bed when you feel sleepy.

Keep the bedroom dark and quiet.

Use the bed only for sleep and sex life.

Taking a warm shower before going to bed and drinking a glass of warm milk often makes it easier to fall asleep.

Take advantage of sunlight during the day, do not stay indoors during the day.

Do light exercises such as half an hour walking and gymnastics at least three days a week.

Do not watch television or read books in bed. Do not do any heavy exercise just before going to bed.

Do not drink alcohol to make it easier to fall asleep, it often works but is not sustainable. In addition, if you have anxiety disorders, your need for alcohol may increase day by day and the risk of addiction arises.

Do not go to bed very hungry or full. Eat light meals in the evening and leave 3-4 hours between sleep and food.

Do not consume cola and caffeinated foods (such as tea, coffee, chocolate, coke) from the evening.

Avoid daytime naps. If you are taking a nap, match them at the same time of the day and do not do this for more than 40 minutes. Usually, the afternoons (not later than 15:00) are the most suitable times.

Do not take sleeping pills without consulting your doctor. Many doctors do not start sleeping pills without waiting for 3 weeks.