10 ways to deal with sleep disorder

Here are 10 advices I collected from sleep disorder specialists and other people, few of my own. I followed most of those advices, but not all of them, at all times -
1) at night, keep away from bright light; in the a.m., open the shades and go out for a walk, to tell myself, “this is the start of the day”.
2) go to bed and get up at the same time daily. Keep bed room dark and quiet, and remove distractions (no working in bed).
3) don’t exercise or eat at the end of the day.
4) zero tolerance on caffeine, alcohol and nicotine in the evening.
5) have a healthy diet. People who eat whole grains, fruits and vegetables, and low-fat protein feel better and sleep better.
6) enjoying a warm bath can help.
7) try taking 1,000 mg of calcium, it may calm your muscles and nerves, helping you sleep.
8) remember mind-body balancing. Lyinqqg in bed, starting from your legs and moving up to your head, tense your muscles one at a time, then release. Your body will feel more relaxed, like a rubber band after it’s been stretched.
9) try soothing alternate-nostril breathing. Exhale through one nostril, using your fingers to close the opposite nostril. Breathe in and out; then switch back and forth.
10) have a cup of herbal tea, such as chamomile, to relax your body.