I just found my list today and thought I'd share it. My psych doc gave it to me, to help me fall asleep and stay asleep better. I don't have perfect nights, but it's way better than this time last year.
1). Go to bed at a regular bedtime every night
2). If unable to get to sleep or return to sleep within 20 minutes, get out of bed, go to another room and engage in quiet, non-arousing activity.
3). Return to bed only when sleepy again and repeat this procedure as often as needed during the night.
4). Avoid using the bed for reading, eating, or television. Reserve it for sleep.
5). Arise at the same time every day, regardless of the amount of sleep obtained the night before.
6). Avoid daytime napping
7). Adhere to standard pre-bedtime routine such as reading, washing face & brushing teeth
8). Make the bedroom environment comfortable. Pay attention to lights, temperature, noise & mattress comfort.
9). Exercise should not be done in the evening since it can be overstimulating and cause problems falling asleep.
10). Discontinue use of alcohol, caffeine, & cigarette smoking, or at least reduce intake
11). Limit amount of time in bed, stick to a routine.
12). No caffeine after noon
13). No alcohol after 6 pm.
14) Avoid stressful or intense situations & activities in the evening
15). Remove clock from view, even if need to turn away from you (towards the wall).
16). Dim light at night and use bright lights in the daytime.
I've done most of these and it took a good 1-2 months to get where I only have occasional insomnia. I still have broken sleep from pain &/or potty trips. But it's much better than I was. Hope this can be helpful to some of you. 🙏🌼