1 - Stick to a sleep schedule
Get to bed and wake up at the same time everyday, even on weekends (if you can hack it). Being consistent reinforces your body's sleep-wake cycle and it helps to promote better sleep at night.
There is a catch though. If you don't fall asleep within about 15 minutes, get up and do something relaxing. Only use your bedroom for sleep, if you associate your bed with anything other than sleep you will always have trouble. Only go back to bed when you're tired. If you lay there agonising over falling asleep, you will find it even harder to nod off.
2 - Pay attention to your diet
Don't go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet.
Food and drink with large amounts of nicotine, caffeine and alcohol should be avoided, too. The stimulating effects of nicotine and caffeine can take hours to wear off and can wreak havoc on quality sleep. Alcohol can help you feel sleepy at first, it can cause disruptions to your sleep later in the night.
3 - Create a Bedtime Ritual
Do the same things each night to tell your body it's time to wind down. This might include taking shower (research shows having a cold shower will help you get to sleep and help wake you up!), reading a book, or listening to music — preferably with the lights dimmed. Mobile phones and some electronic screens emit a type of light that will keep you awake, PUT THE PHONE DOWN. Relaxing activities can promote better sleep by easing the transition between wakefulness and
4 - Get Comfortable
Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs. There are some lights on the market that can help your body fall asleep. http://www.usa.philips.com/c-m-li/light-therapy
Your mattress and pillow can contribute to better sleep, too. Since the features of good bedding are subjective, choose what feels most comfortable to you. If you share your bed, make sure there's enough room for two.
5 - Exercise
Regular physical activity promotes better sleep, helping you to fall asleep faster and to enjoy deeper sleep. Timing is important, though. If you exercise too close to bedtime, you might be too energised to fall asleep. Better yet exercise in the morning to promote weight loss too.
6 - Manage stress
When you have too much to do — and too much to think about — your sleep is likely to suffer. To help restore peace, consider healthy ways to manage stress. Start with the basics, such as getting organised, setting priorities and delegating tasks. Before bed, try writing down what's on in your head and then set it aside for tomorrow. It can be nice to brain dump.
