1.Sleep for as long as you feel rested (7-8 hours for adults) and then get up. 2.Keep a regular sleep schedule, especially a regular wake up time in the morning. 3.Try not to force sleep. 4.Avoid drinking caffeinated beverages after lunch. 5.Avoid drinking alcohol close to sleep time (such as late afternoon and evening). 6.Avoid smoking or other nicotine intake, especially in the evening. 7, adjust the bedroom environment as needed to reduce stimulation (such as reducing outside light, turn off the TV or radio). 8, avoid prolonged use of lighted screens (computers, cell phones) before bedtime. 9, before bedtime to eliminate worry or worry. 10, regular exercise for at least 20 minutes, preferably 4-5 hours before bedtime. 11, avoid daytime naps, especially more than 20-30 minutes or naps later in the day.