1). Set up a steady bedtime Go to bed at the same time every night. Pick out a time when you are especially tired so that you don’t toss and turn. Try not to break this routine on weekends when it may be tempting to stay up late. If you want to change your bedtime, help your body adjust by making the change in small daily increments, such as 15 minutes earlier or later each day.

2). Always wake up at the same time everyday If you’re getting enough sleep, you should wake up naturally without an alarm. If an alarm clock is what's needed, you may need to set an earlier bedtime. As with your bedtime, maintain your regular wake–time even on weekends.

3). Take a nap to make up for any lost sleep. If you need to make up for a few lost hours, decide on a nap instead of sleeping late This helps you pay off your "sleep debt" without disturbing your natural sleep–wake rhythm, which often backfires in insomnia and throws you off for days.

4). Be clever about napping While taking a nap can be a great way to recharge, especially for the elderly it can make insomnia worse. If insomnia is a issue for you, consider eliminating napping. If you must nap, do it in the early afternoon, and limit it to thirty minutes.

5). Fight drowsiness If you find yourself getting sleepy way before your bedtime, get active and do something mildly that gets your energy flowing to avoid falling asleep, like calling a friend, washing the dishes, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have a problem getting back to sleep.

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