Make sure that your bedroom is completely conducive to sleep. Dark shades, noise reduction and eliminating a bright clock are helpful. Avoid nicotine, alcohol and caffeine a minimum of four hours prior to anticipated bedtime. Try to maintain a regular circadian rhythm and sleep cycle by being consistent with the time that you go to sleep and awaken each day as much as possible. Exercising earlier in the day is better than in the evening. Make sure that you balance your fluid intake to avoid excessive amounts of volume before bedtime which may trigger more trips to the bathroom during the night.