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Do not lie in bed awake, Get plenty of sun, No arguements before bed, Regular relaxing bedtime routine, bedroom is dark, drink 64 oz of water, eat 5-7 servings of F&V, eat a balanced diet, get regular exercise, no alcohol before, no alcohol before bed (3hrs), no caffeine after lunch, no carbonated drinks before bed, no citrus fruits before bed, no drugs or diet pills before bed, no electronics in bedroom, no fried food before bed, no heavy or rich foods before bed, no smoking before bed, no spice dishes before bed, regular sleep schedule, room is cool, room is free of distractions, supportive mattress