Healthy Sleep Tips Adopting the following habits can make a big difference in the quality of your sleep. Maintain a regular sleep and wake time, even on weekends. Establish a relaxing bedtime routine, such as a warm bath, reading or listening to soothing music. Create a sleep-conducive environment that is dark, quiet, comfortable and cool. Avoid napping during daytime. Use your bedroom only for sleep and sex. Finish eating at least two to three hours before your regular bedtime. Exercise regularly. Complete your workout three to four hours before bedtime. Avoid caffeine (coffee, tea, soft drinks and chocolate) within six hours of bedtime. Avoid nicotine products and alcoholic beverages close to bedtime.