Sleep well
One of the best things you can do for your health is to get a good night’s sleep. This can be a challenge, particularly if you have a physical illness or if you are depressed or stressed. In some cases, sleep medications might be helpful, but, good sleep hygiene is most effective:
For several hours before bedtime, avoid alcohol, tobacco, caffeine, chocolate and heavy sugar-filled foods
Warm milk and foods high in tryptophan, such as bananas, may help you sleep. Otherwise, restrict fluids right before bed
Exercise regularly, particularly in the afternoon, but not right before bedtime
Try going to bed and getting up at the same times every day to put your body into a good sleep-wake rhythm
Use your bed for sleep and sex but not as an office or recreation room
Try relaxation techniques to relieve anxiety and reduce muscle tension
Practice pre-sleep rituals, such as a warm bath or a few minutes of reading
If you do not fall asleep within 15-30 minutes, get up, go to another room, and lie quietly in darkness until you feel sleepy again