Try to spend some time outdoors every day. Plan your physical activity for earlier in the day, not right before you go to bed. Stay away from caffeine (including coffee, tea, and soda) late in the day. If you have trouble sleeping at night, limit daytime naps to 20 minutes or less.
To sleep longer—and better—consider these suggestions:
Set a regular bedtime. Your body craves consistency, plus you're more likely to get enough sleep if you schedule rest like your other important tasks.
De-caffeinate yourself
De-stress yourself
Exercise
Make your bed a sleep haven.
