In most cases, there’s really no way to prevent a circadian rhythm sleep disorder, as most of them are, at least in part, caused by biological factors. However, there are some basic strategies that everyone can use to try to promote as much restful sleep as possible.
Strategies to help sleeping:
Improved nutrition, sensible hydration, moderate fitness.
Cutting down caffeine and avoiding it close to bedtime.
Limiting or discontinuing cigarette and alcohol consumption; both can aggravate tiredness even under normal circumstances.
Losing weight; excess weight causes the body to work harder and also promotes tiredness even without a sleep disorder.
Sleep hygiene strategies: adhering to regular sleep-wake times even if it takes a few weeks to adjust and be asleep the whole time, improving sleep comfort with pre-bedtime washing, changing into clean pajamas and sleeping in a comfortable bed.
Improving sleep surroundings; reducing noise & light, avoiding bright TVs and computer screens at or close to bedtime.
Reading or other quiet activities prior to bedtime.
Utilizing eye masks or blackout blinds.
Utilizing bed for sleep and intimacy only.
Avoiding overstimulation close to bedtime; no caffeine, alcohol, nicotine or strenuous physical activity.
Exposure to bright light for a few hours after waking. Exposure to dimness for an hour or so before bed.
Try blue-blocking goggles, used to block blue and blue-green wavelengths from reaching eyes for a few hours before bed (unless you’re driving or operating machinery); this keeps melatonin production from decreasing.