·    Most people need between 7.5 to 8.5 hours of uninterrupted sleep. If you want to press the snooze alarm in the morning, you are probably not getting the sleep you need (though other factors worth considering can contribute to not wanting to get out of bed in the morning!).

·    Keep regular hours. Try to go to bed at the same time and get up at the same time every day. Getting bright light, like the sun, when you get up will also help – and should help you feel sleepy at the same time every night. Try to go to bed only when you are sleepy.

·    Stay away from stimulants in the evening, including chocolate, caffeinated sodas, and caffeinated teas – these inhibit deep sleep. If you take any caffeine, take it in the morning.

·    Avoid watching TV, using laptop computers, or reading in bed. Bright light from these activities – as well as their subject matter - may inhibit sleep. If it helps to read before sleep, use a very low wattage bulb to read.

·    Avoid bright light before bed. Using dimmer switches before bed can be helpful.

·    Avoid heavy exercise for about three hours before bedtime.
·    Don't go to bed hungry – but don’t go to bed right after a heavy meal, either.

·    Avoid looking at the clock if you wake up in the middle of the night. It can cause anxiety.

·    If you can't get to sleep for over 30 minutes, get out of bed and do something boring in dim light till you are sleepy.

·    Keep your bedroom at a comfortable temperature.

·    Deep sleep can be disturbed by noise. Try earplugs, or else some people find that a white noise generator – like a fan – helps.

·    Alcohol may help you to get to sleep initially, but it will cause you to have less restful sleep later in the night. Alcohol also makes sleep apnea worse. Consider skipping the nightcap!