Stop drinking coffee after 4 PM. Drink herbal tea instead., Anna drinks coffee at 8 PM every night. She has trouble falling asleep., Put the phone away 1 hour before bed. Read a book instead., Jane uses his phone in bed until midnight, checking social media., Go to bed and wake up at the same time every day, even on weekends., Lisa works late and goes to bed at different times each night., Eat a light dinner 2-3 hours before bed. Avoid spicy or fatty foods., Tom eats a big pizza before bed and feels uncomfortable., Use earplugs or a white noise machine. Close the windows if possible., Sarah's room is very noisy because of traffic outside., Do exercise in the morning or afternoon, not after 6 PM., May exercises hard in the evening and feels too energetic..

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