1. Get first morning sunshine.
  2. Go to bed at the same time and wake-up at the same time everyday.
  3. Stop eating 3hrs before going to bed.
  4. Reduce or eliminate caffeine. Stop consuming caffeine after noon.
  5. Exercise daily.
  6. Soothing routine 1hr before bed.  Turn off technology, hot bath, calming tea, read a book.
  7. Sleep in a cold, dark, quiet environment – think of a cave.