Have and stick to a regular bedtime and wake up schedule. Try to go to bed and get up about the same time each night and morning.

Make sure the time that you set for your bedtime, is a time in which you are sleepy.
Do not go to bed too soon or you may have trouble falling asleep or your sleep may be restless.

Do not nap. Napping can disrupt normal sleep cycles. Try skipping your nap and see if your regular sleep patterns improve.

Make your bedroom a "quiet" room. Do not watch television in your bedroom. Use it for sleeping or quiet reading.

Establish relaxing before-bed routines. Take a bath, drink a glass of warn milk, or do some light reading before bedtime.

Develop relaxation techniques. Learn yoga, deep breathing, quiet mediation or listen to soft music while trying to fall asleep.

Avoid troubling news right before bed. Violence in newspapers or on television may bother some people making it difficult to fall asleep. Try reading a book instead.

Avoid stimulants. Do not use stimulants or drink things that contain caffeine(tea, coffee, cola etc.) 6 hours before bedtime.

Do not use alcohol or tobacco products close to bedtime. Use of these products may calm you at the time of use, but they can have disrupting effects on your sleep during the night.

Exercise regularly. Regular activity helps the body and mind healthy, but be sure to avoid vigorous exercise right before bedtime.