Get up at the same time each day
This is easier said than done, but waking up at a similar time every day is very beneficial, because you start developing a pattern. This pattern will help your brain and body realize when it’s time to sleep and time to be awake.
Speaking of sleep patterns, you actually want to limit taking naps as much as possible. Naps may keep you up later than you would like, as you won’t be tired at the same time you normally are.
Eliminate alcohol and stimulants
Here’s a simple rule: don’t drink coffee after 5pm. The effects from caffeine last longer than you might think and won’t let your mind relax. Alcohol may have a sedative effect at first, but it also makes you restless. Going to sleep with alcohol in your system prevents you from reaching REM sleep as well, meaning you get a worse night’s sleep than if you would’ve tried sober.
Regular exercise can improve the quality and duration of your sleep. But try to finish exercising at least three hours before you plan to go to bed, because you’ll still feel amped up right after you finish your workout.
Don’t eat or drink before bed
As good as a midnight snack sounds, try to avoid eating or drinking before bed. Eating activated the digestive system which keeps your body from relaxing and drinking excess fluids may mean a few too many trips to the bathroom throughout the night.
Make your bedroom comfy
Play around with the temperature, lighting and ambient noise in your bedroom. Some people prefer absolute silence, while others can’t sleep without white noise. Make your area conducive to getting rest and you’ll fall asleep in no time.
Worry before bed, not in bed
We all experience worry and stress, but they don’t have to keep us up at night. Try writing a to-do list for the things that are waiting to be taken care of, and you’ll find that it’s much easier to remove these thoughts from you mind.
The bed is for sleep...
The bed is for sleeping and having sex and that's it. If you suffer from sleeplessness, don’t read in bed, don't watch TV in bed, don't do anything in bed. Your sleep environment shouldn’t be distracting whatsoever. Keep yourself out during the day and you’ll sleep better at night.