5. Don’t worry or plan in bed.
When lying in bed at night, don’t worry or plan for the next day. Set aside another time of the day to do these things. If you start thinking and worrying when you get in bed, get up. Don’t head back to bed until you feel your thoughts won’t interfere with falling asleep. Thinking in bed is a habit, and one that you can break.

6. Use your bed only for sleep.
Don’t do anything but sleep in your bed. That is, don’t engage in other activities, such as eating, watching television, or paying bills in your bed (romance is allowed).

7. Avoid naps.
If you have insomnia, taking a nap will make it difficult to fall asleep at bedtime. So, no naps.