12. Restrict time in bed to sleep time
If you’re going to bed at 10 p.m., sleeping from 11:30 p.m. until 2 a.m., tossing and turning until 4 a.m., then sleeping until 6 a.m., you’ve gotten 8 hours in bed but only 4½ hours of sleep. That’s a huge mismatch, which can actually inhibit your sleep drive and cause insomnia all by itself. To prevent it, when you wake at 2 a.m., go read a book in the living room. Being up increases your sleep drive—which could make you sleepy enough to fall asleep when you return to bed.