Never take a nap after 3 p.m.Keep a regular schedule - same times for meals, medications, chores, and other activities help keep the inner body clock running smoothly.Do not read, write, eat, and watch TV, talk on the phone, or play cards in bed or bedroom.Do not have any caffeine before bedtime.Do not have any alcohol containing drinks within six hours of the bedtime.Do not have a cigarette or an