• Go to sleep when you actually feel sleepy.
• Exercise for at least 30 minutes per day.
• Only go to sleep in your bedroom.
• If you suffer from any bodily aches, pains or discomforts, do your best to lessen the discomfort without taking pain medications.

Additional tips to deal with physical pain to improve sleep quality include:

• Use ice or heat as directed by your doctor.
• Try some light stretching throughout the day and before you go to bed.
• Receive regular chiropractic adjustments to ensure your spine stays in a healthy and neutral position. (Consult your doctor to make sure this is appropriate for your condition.)
• Sleep on your side. This position helps keep your spine in a neutral alignment and can lessen types of back pains.
• Try a different pillow that supports your sleep style (back, side or stomach).
• Take a warm bath with magnesium bath salts.
• Try acupressure or acupuncture treatments to reduce pain or inflammation.
• Do some weight training to strengthen and support your body. If you have various injuries, the imbalance in your muscle groups could be causing or at least contributing to your pain or discomfort.
• Wear comfortable and supportive shoes. Where applicable, use orthopedic inserts.
• Drink plenty of water throughout the day. It is generally recommended you drink at least 8 cups of water each day.

• Reduce or avoid sugar in your diet. Sugar directly contributes to pain and inflammation in the body.
• Take several small breaks from sitting for long periods of time at work or at home.

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