Recommendations of the American Academy of Sleep Medicine

• Go to bed and get up every day at approximately the same time, weekends included
• Create a relaxing bedroom setting and follow a consistent bedtime routine
• Avoid foods and drinks that contain caffeine and any medication with stimulant effects at least three hours before bedtime
• Don’t stay up late to cram for an exam or finish homework.
  If your outside activities are too time-consuming, try to cut back on those that are expendable
• If possible, keep all electronics — computer, TV, cellphone, etc. — outside the bedroom, and avoid using them just before bedtime
• Don’t go to bed hungry, but avoid eating a big meal before bed
• Avoid vigorous exercise close to bedtime.
  Instead, do a calming activity like light reading or meditation
• Keep the bedroom quiet, dark and cool for sleeping.
  If outside light or noise is disturbing, consider using light-blocking shades or a white noise machine