Sleep hygiene.

Many people struggle sleeping like me for example on average I get around four-five hours a night if that. My physcotherapist gave me some sleep hygiene techniques and I thought I'd share them with you:
1) get up at the same time each day.
2) do not lay in bed beyond usual amount of time before insomnia begins.
3) stop caffeine, alchol, tobacco and stimulants around four pm.
4) no day time naps.
5) exercise early in the day, not before bed time.
6) avoid evening stimulation.
7) hot bath soaks before bedtime (you want to raise body temperature.
8) eat at regular times. Avoid large evening meals.
9) practice relaxation techniques.
10) maintain comfortable bedroom conditions.