tips for a good night's sleep:

Source: National Center on Sleep Disorders Research

-- urinate before going to bed.

-- do not exercise before bedtime.

-- have sex before going to sleep.

-- avoid alcohol, caffeine, and nicotine close to bedtime.

-- make sure your bedroom is clean, quiet, dark, and comfortable.

-- before walking into your bedroom, forget about the outside world.

-- if you can not fall asleep, then take a warm bath or have sex or read a book.

-- do not nap during the day because it may keep you from falling asleep at night.

-- take a warm bath before going to bed. A warm bath will relax your whole body.

-- if you can not fall asleep, then do not look at the clock in order to avoid anxiety.

-- go to bed and wake up at the same time every day, including holidays and weekends.

-- before bedtime, ask somebody to give you a massage or to rub your back and forehead.

-- take deep breaths and use meditation or prayer or yoga in order to relax your body and mind.

-- do not eat or drink anything before bedtime. Two hours before bedtime is the time for you to relax.