Everything You Always Wanted To Know About Sleep (But Were Too Afraid To Ask): "Make a routine in the evening. The last 2-3 hours before bedtime stay out of the bedroom (bedroom is only for sleep and sex), and switch off all the screens: no TV, no computer, no gameboy. Reading a book while sitting in an armchair in the living room is fine. Just sitting on the porch and thinking will help you wind down. As the evening progresses gradually turn down the lights. Once the bedtime arrives, go to the bedroom, go to bed, switch off the light (pitch darkness) and go to sleep if you can. If you cannot, get up for a few minutes, but keep your lights dim, still no screens, no caffein, no food."