1. Only Sleep and Have Sex in the Bedroom

The bedroom should be used only for sleep and sex. That means no reading in bed and no TV in bed. Doing these things (or anything else) confuses your body, making it difficult to fall asleep. Give yourself about 15 minutes to fall asleep. If you haven’t fallen asleep by then, get out of bed until you are sleepy. You can do some quiet reading (pick something boring), but avoid TVs and computer screens. Remember, your goal is to train yourself to fall asleep quickly. Reading a stimulating book, watching TV or doing anything else undermines that.