Avoid caffeine after lunch. Take it easy on the wine.

Avoid screen time before bed. No Netflix, no Twitter, no email, no Book of Face, no quick flip through Instagram.

Don’t binge watch Netflix in bed.

If you wake up in the middle of the night, resist the urge to fire up your phone. Reading the news, catching up on work, looking at a picture is an adrenalin injection. Not useful if you want to get back into a deep sleep.

Read a book, even if it’s one chapter before bed. Do paper, not Kindle.

Download your brain before bed.

Don’t use your phone as an alarm clock. Get one of those old-school clock radios with a dim light.

Turn your phone on airplane mode. It removes all the vibrating and alerts.

Stick to the same routine. Get up at the same time, go to bed at the same time. Keep the schedule on weekends and vacation.

Dark rooms equal better sleep.

Keep the room cool. Your body temperature drops at night, and it’s confusing if the heat is cranking.

Stretch before bed. The ritual will get you back into your body and start the wind-down.

Exercise daily. Keep a routine.

Breakfast like a king, lunch like a prince and dine like a pauper. Large dinner will keep you up at night. Don’t eat right before bed either. Give your body some time to settle before getting into bed.

If you can’t sleep then surrender to it. Give up, get up and out of bed.  Fold laundry, clean the house, wash dishes, write, feed the cat. Don’t just lie there and fight insomnia. You’ll only get anxious.