(Choose and use whichever strategies fit your goals and situation the best.)

A SLEEPFUL ENVIRONMENT

	Reduce disturbing noise with ear plugs
	Use nose strips for snoring
	Make the room as pitch dark as possible
	If the air is too dry - a common winter heating problem - use a humidifier or open a window, if possible.
	Use fewer pillows, ideally just one

RIGHT, CONSISTENT AMOUNT

	Go through a Sleep Camp
	Don't go off schedule for more than two days in a row

DAILY SLEEP-FRIENDLY ACTIVITIES

Don't wear your bedclothes around the house

PRE-SLUMBER

	Don't go to bed hungry, have a healthy snack
	Drink herbal tea
	If you have a headache, sinus trouble or cold, take medicine to mask the symptoms.
	Avoid tomato-based or spicy food
	Ask (nicely) for a massage

IN BED

	Sleep on your side or back, not your stomach
	If sleeping on your back, use a small pillow under your knees to take pressure off of the spine.
	If you don't fall asleep after 20 minutes or so, get up, go in another room and do something relaxing like light reading or listening to music.
	Keep a "Worry Book" by the bed

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