1-Relax before bedtime. Stress can leave you feeling miserable and on edge. Take some time for a bedtime ritual to break the link between stress and bedtime. Try listening to this CD, reading, meditating, doing some gentle stretching, using an aromatherapy eye mask, or taking a warm shower.
2-Be careful with caffeine, coffee, many teas, and sodas that contain caffeine and can keep you awake. If you've already had too much, you should eat carbohydrates, such as cookies, to help reduce the effects.
3-Be careful with alcohol. Alcohol may help you fall asleep at first, but as your body breaks it down, it can cause headaches, sweating, and nightmares, all of which will disrupt your sleep. To help alleviate these symptoms, try drinking a glass of water for every glass of alcohol you consume.
4-Exercising at the Right Time. Exercise helps relieve stress, but a good time to exercise is in the morning—never in the afternoon or right before bedtime.
5-Reduces noise, light, and extreme temperatures, reduce the stimuli to your brain so it can rest; try earplugs, a night light, or an eye mask. The best temperature for sleeping is 21 degrees.
6-Eat well and sleep well. Avoid eating a large dinner right before going to bed or going to bed on an empty stomach. It’s always a matter of balance—foods that promote sleep include: tuna, squash, potatoes, asparagus, avocados, artichokes, eggs, peaches, oats, bananas, almonds, and walnuts.
7-Understand Jet Lag. Before changing time zones, remember to go to bed earlier. And keep in mind that your body needs two days to adjust.
8-Remember what a bed is for, Avoid watching TV, Eating and arguments in bed. Your body and mind associate activities done in bed with being in bed. Don't let a bad habit keep you awake.
9-Do not drink after 8:00 p.m.. It's a fact: most of us can't go to the bathroom and sleep at the same time. So don't drink after 8 p.m. so you can get some rest.
10-Nap time. A nap 20-minute high-intensity workout Early in the day, it can really refresh you, but sleep too much and you'll spend the whole night staring at the ceiling. Marc Bony, DC
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