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