This focuses on four main areas that affect your sleep:

* Circadian rhythms

This refers to your 24-hour day cycle and how it affects the time, the amount and the quality of your sleep. This attempts to regularize that time period to normalize your sleeping cycle.

Among the factors taken into account are your work schedules, the time and regularity you go to bed and awake, bedtime routines, exercise, daytime naps and exposure to sunlight.

* Age

Sleeping needs and patterns will change as you progress in age. The older you get, the more you awaken in the evenings and this will largely affect the quality of your sleep. Younger persons will naturally require a lot more sleep and their schedules should be adjusted accordingly.

Stressful events like deadlines, exams or problems can affect when and how you sleep so you need to find a way to balance your waking life with your need for rest. Various relaxation techniques are very effective for relieving stress for bedtime. Also, keeping your sleeping area peaceful and comfortable will help immensely to relax and forget stressful situations.

* Stimulants

Taking chemical stimulants like caffeine, cigarettes, and alcohol can affect both the time you sleep and the quality of your sleep. People who are sensitive to stimulants, or who consume them in quantity, may need to extend this restriction to six or more hours before they attempt to sleep.