These tips will help to reconcile:

1. Try getting in and out always at the same time. The habit will help you sleep. Do not lie or try to sleep until you are sleepy.
2. Do not sleep during the day. In the morning, limiting the time spent in bed without sleeping. Do not use your bedroom during the day.
3. Exercise daily earlier in the day. Do not play exercise right before bedtime.
4. Take adequate exposure to sunlight during the day.
5. Avoid heavy meals at bedtime, but neither go to bed hungry. A glass of warm milk may help sleep.
6. Stop smoking (originally the dream gets worse, then recover).
7. Drink only caffeine in the morning and in limited quantities.
8. Do not drink alcohol, at least four hours before bedtime. Excessive intake of alcohol while drowsy, causes frequent nighttime awakenings.
9. Keep the room sleeping under optimal conditions (no noise, temperature about 20 °, without too much light, etc.)..
10. Perform rituals before going to bed (brush teeth, wash ,…). A warm bath before bedtime will help you relax.
11. Empty your bladder before bedtime.
12. Distract yourself from your preferred way the concerns of the day, at least 2 hours before bedtime.
13. At bedtime practice a relaxing activity like listening to soft music, read simple texts and relaxing …
14. Sleep with comfortable clothing that does not disturb or tighten.
15. If you have them, make sure that the devices (glasses, hearing aids, walker ,…), are next to the bed.
16. Try to take medicines that trigger activity, such as urination (diuretics), as early as possible to prevent nighttime awakenings.
17. Ask your doctor if any of the medicines you are taking might keep you awake and, if so, if you can substitute another.
18. If you wake up in pain, ask your doctor for the same treatment.
19. If you ever use drugs to sleep, try to be for a limited time. If this time is prolonged for some reason, relax any of the weekdays.
20. Follow your doctor’s advice.