Encourage sleepiness and a good night's sleep by exercising, avoiding caffeine, promoting a healthy circadian rhythm, establishing a bedtime routine and creating a restful environment. These healthy habits are known as sleep hygiene.
Daily exercise helps to promote a good night's sleep. More robust exercise is better, and it can be done at whatever time of day is most convenient except during sleep time. Avoiding caffeine is also important, as it can disrupt sleep even if it does not prevent tiredness initially. Getting up and going to bed at the same time each day and getting ample sunlight during the day help keep the body's circadian rhythm on track. Winding down the day with quiet activity, dimming or turning off lights, and maintaining quiet surroundings tell the body it's time to go to sleep.