STEPS:
1. Keep your bedroom dark, quiet, airy and comfortable with a room temperature over night.
2. Make sure your mattress is neither too soft nor too hard. The pillow should be the height and density.

3. Make exercise a daily, if possible, about 40 minutes. Physical activity must be stopped 4 to 6 hours before bedtime.

4. He should not stay in bed longer than is necessary for sleep. Try to get up every day at the same time and try to follow their own rhythm of sleep.

5. Avoid naps if you have trouble sleeping at night. Stay active during the day and especially after eating. This will prevent that detract nod sleepy at night.
6. Go to bed when sleepy. Do not fall asleep watching TV in the living room, and then more difficult to go back to sleep in bed.

7. Do not eat or drink large quantities during the 3 hours prior to bedtime and empty your bladder before sleep

8. Establish a bedtime ritual. Read before turning off the light can be useful, as long as the reading is light and not related to their work.

9. If you cannot sleep, do not force the situation by insisting on it. Instead, concentrate on relaxing and pleasant thoughts