STICK TO A SCHEDULE. Irregular bed times do not allow for your body to align to the proper circadian rhythms. Make sure you try to keep the same schedule on weekends too, otherwise the next morning, you would wake up later and feel overly tired.
SLEEP ONLY AT NIGHT Avoid daytime sleep if possible. Daytime naps steal hours from nighttime slumber. Limit daytime sleep to 20-minute power naps.
DO EXERCISE It helps you to sleep better. Your body uses the sleep period to recover its muscles and joints that have been exercised. Exercise in the morning or afternoon daily for about 20 to 30 minutes. Exercise stimulates the body. Aerobic activity before bedtime may make falling asleep more difficult.
TAKE A HOT SHOWER OR BATH Shower or bath before bed helps bring on sleep because they can relax tense muscles.
AVOID EATING PRIOR TO BEDTIME Avoid large meals or spicy foods before bedtime. Give yourself at least 2 hours from the time you eat before bedtime. This allows for digestion before you go to sleep so your body can rest well during the night, rather than churning away your food.
NO CAFFEINE Caffeine keeps you awake and that's not what you want for a good night's sleep.
READ A BOOK It takes you to a whole new world if you really get into it. And then take some time to ponder over the book as you fall asleep. As you read more, you get more tired at night and makes you fall asleep faster.
KEEP ROOM COOLER Turn off the heat and allow coolness to circulate in/out of the windows. If you get cold, wear warm clothes. It also saves you heating bills.
SLEEP IN QUIET ROOM Sleep with no music or TV is more restful and without distractions is best to rest your mind.
AVOID ALCOHOL PRIOR TO BEDTIME Alcohol is a depressant. It may make it easier to fall asleep but it causes you to wake up during the night that cause nighttime awakenings and nightmares for some people.