1. No caffeine after noon. Remember Green Tea contains caffeine.
2. No technology 90 minutes before bedtime.
3. Remove all screens from the bedroom. Even your TV!
4. Buy an old fashioned alarm clock. Do not use your phone.
5. Have black out blinds or lining on your curtains if they are not thick.
6. Exercise earlier in the day even walk in the morning is good.
7. Try not to eat after 7pm.
8. Buy a red night light.
9. Avoid any vigorous activity 3 hours before bed.
10. Open your bedroom window slightly.