1. Establish a Regular Routine!

Establish a regular routine that includes going to bed and getting up at the same time every day, even on weekends. When your sleep cycle has a regular rhythm, you will feel better. 

Light helps restart your body clock to its active daytime phase.  So when you get up, go outside and get some sunlight.  Or if that’s difficult, turn on all the lights in your room.  Then walk around for a few minutes. Sunlight is very important to setting your biological clock (sleep-awake cycle).

2. Get an Adequate Amount of Sleep Every Night

Determine the amount of sleep you need by keeping track of how long you sleep without using an alarm clock for a week. Maintain this "personal" sleep requirement.

3. Go to Bed When You Are Sleepy

If you have difficulty falling asleep or wake up shortly after going to sleep, leave the bedroom and read quietly or do some other relaxing activity.  If you can’t fall asleep within 20 minutes, get up and do something boring until you feel sleepy.  And avoid overly bright lights as this can cue your wake cycle.

4. Develop Sleep Rituals Before Going to Bed

Do the same things in the same order before going to bed to cue your body to slow down and relax. Listen to relaxing music, read something soothing for 15 minutes, do relaxation exercises.

5. Avoid Stress and Worries at Bedtime

Address tomorrow's activities, concerns, or distractions earlier in the day. Certain activities, such as listening to soft music, reading, or taking a warm bath, can help you wind down.

6. Use Your Bed for Sleeping and Sex Only

Often, doing other activities in bed like watching TV, paying bills, or working only serve to initiate worries and concerns. Let your mind associate the bed with sleeping, relaxing, and pleasure.

7. Avoid Heavy Meals Late in the Evening

If your stomach is too empty, that can interfere with sleep. However, if you eat a heavy meal before bedtime, that can interfere as well. Dairy products and turkey contain tryptophan, which acts as a natural sleep inducer. Tryptophan is probably why a warm glass of milk is sometimes recommended.

Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Coffee, tea, cola, cocoa, chocolate and some prescription and non-prescription drugs contain caffeine. Cigarettes and some drugs contain nicotine.

9. Avoid Alcohol 4-6 Hours Before Bedtime

As a depressant that slows brain activity, alcohol may initially make you tired, but you will end up having fragmented sleep. In addition, being tired intensifies the effects of alcohol. Alcohol also aggravates snoring and sleep apnea.

10. Exercise regularly

Regular exercise, even for 20 minutes, 3 times a week, promotes deep sleep.  Timing of exercise is also important!  Refrain from exercise at least 4 hours before bedtime.

11. Don't nap for more than 30 minutes or after 3 p.m

Avoiding naps all together will ensure that you are tired at night. Longer naps disrupt the body's ability to stay asleep.

12. Make sure your bed and bedroom are quiet and comfortable.

A hot room can be uncomfortable. A cooler room along with enough blankets to stay warm is recommended. If light in the early morning bothers you, get a blackout shade or wear a slumber mask. If noise bothers you, wear earplugs

Use sleeping aids conservatively, and avoid using them for more than one or two nights per month. Avoid sleeping pills altogether if you have obstructive sleep apnea - it can be a deadly combination. 

Warning: If you are falling asleep while operating a vehicle, waking gasping for breath, have severe snoring, or have any other dangerous symptoms, see your doctor immediately!