1. Add in physical activity. 
Physically active people get better sleep. As little as 10 minutes of movement, a few times a day, can help you get better sleep. When physical activity is too close to bedtime, it can make it difficult to fall asleep. This is because the body needs time to cool down. If you have trouble falling asleep, end your physical activity 3 hours before bedtime. 

2. Limit screen time before bed.
Many people scroll and swipe through their phones at bedtime. The light from the screen makes you more awake. Not to mention, the media often causes high emotions, making it difficult to fall asleep. Decrease the temptation to scroll through your phone at night by keeping it outside your bedroom. Or keep your phone on the other side of your room.

3. Create an evening routine.
Get ready for bed the same way every night. Put on your pajamas, brush and floss your teeth, and wash your face. With time, these actions will tell your mind that you are ready to sleep.

4. Clear your mind.
A busy, worried mind can make it difficult to sleep. Keep paper and pencil beside your bed and write down anything you need. This will help ease your mind and help you relax. You can also clear your mind with meditation, prayer, or listening to soft music.

5. Darken your room.
Darkness causes the body to make a hormone that makes you sleepy. Make the room as dark as you can by:
>> pulling window coverings
>> turning off devices that give off light
>> turning digital clocks away from your view

6. Avoid nicotine, alcohol, and drugs. 
Each of these impact your sleep in a negative way. The amount of sleep, and the quality of sleep you get, both suffer. Talk with your health care provider. They can give you support and referrals to help you stop.