1. Consistent bedtimes and wake times seven days/week.
2. Establish a quiet time one to two hours before bedtime.
3. Predictable, consistent bedtime routine.
4. Cool, comfortable, quiet, dark bedroom. A nightlight is OK.
5. No electronics in the bedroom.
6. Avoid caffeinated food and beverages from midafternoon onward.
7. Regular exercise (but not close to bedtime).
Source: Dr. Shelly Weiss, president of the Canadian Sleep Society