1. Reduce or avoid taking caffeine after noon
2. Avoid exercise at least 3 hours before going to bed
3. Keep a regular bedtime schedule
4. Avoid taking naps late in the day
5. Reduce or avoid using tobacco at night
6. Reduce or avoid taking alcohol because it can act as a stimulant, and a diuretic with the effect of waking you up mid sleep
7. If you are unable to get to sleep or if you wake up mid sleep and are unable to fall back asleep within 20 to 30 minutes, get up and away from the bed, do something that relaxes you until you feel sleepy, then return to your bed and try again
8. Go to sleep in a dark room
9. Stop using your cell phone or other devices at least 30 minutes before you go to bed
10. Regulate the temperature of your room to what is most comfortable for you. Not too hot or too cold. Usually a cool temperature is optimal

It is important to note that different things work for different people, it is best to try and see what works for you and stick to that.

Some people will need to get medication, but the focus of this article is promoting sleep without medication.

Disclaimer: This is not an exhaustive list and is for information only. Please consult your doctor or pharmacist if you need personal treatment options or questions.

Do you have a difficult time falling or staying asleep? What has worked for you in the past?