• Start with a Schedule
• Try and get to bed (and wake up) at the same time every night. If you work, figure out when you must get up in order to make it to work on time and then count back eight hours to find your bedtime.
• If it is far away from the time you’ve currently been turning in (say, 9 p.m. when you usually crawl in bed at 11), start backing it up slowly. Start with fifteen-minute increments so your body adjusts to the earlier bedtime.
• Although it may be tempting to sleep in on the weekend, stick to the schedule so you don’t throw your body’s rhythms off.

Please refer to the book for more details on this activity.