Make sure you have a good mattress
Your mattress needs to be comfortable. Your mattress can impact the quality of your sleep.
Make it Dark
Darkness helps you go to sleep and stay asleep. You should not be able to see anything in your room clearly. If you have a clock with lighted numbers cover them or turn it away from you.
Block all external light
Close your bedroom door to block street lights and light from other rooms. Also cover bedroom windows with thick drapes or shades. If your sleep partner's reading light disturbs you, try wearing an eye mask.
Create a quiet zone
It's important to have a quiet environment. If that's difficult to do, you may want to consider blocking out noise with earplugs or plug in your earphones and listen to soothing tunes.
Check your sleeping space
You should have enough space to stretch, turn, and move your arms and legs freely. If not, or the movement from your sleep partner disturbs you, consider getting a larger mattress or one that eliminates motion transfer.
Limit caffeine, alcohol, and sugar
Avoid coffee and caffeinated teas and sodas as well as alcoholic beverages or those loaded with sugar. To quench late night thirst, keep a water pitcher or water bottle near your bed. You can make it part of your bed-time ritual to wind down with a warm cup of milk or light soup.
Exercise earlier
If you exercise in the evening, switch to morning or afternoon. Aerobic activity 2 - 3 hours before bedtime makes falling asleep more difficult.
Cool down
Lower your bedroom temperature. If dry air bothers you, use a humidifier.
Avoid sleeping in on weekends
Waking up and going to bed at the same time gets you into a sleep pattern, helping you get the same amount of sleep each night.
Ignore your clock (or hide it)
Don't set your alarm clock directly in front of you. That way, if you can't sleep, you won't be tempted to keep checking it and create more worry.
Clear the clutter
A laptop, bills, work files or your briefcase can remind you of unfinished work and create stress. Make sure these items aren't in view, even if you have to shove them under your bed.
De-stress with a little yoga
Lie on your bed with your stomach facing upward. Raise your legs as far as you can and place your heels on your headboard, or a wall. Rest your arms at your side with palms facing up. Close your eyes, take a deep breath inward, and then exhale gently. Do this for about one minute. You'll create the tranquility and relaxation needed to clear your mind and fall asleep.
Try Aromatherapy
Certain aromas can make you feel more relaxed. Lavender and Chamomile work very well. Purchase a scent you like in a spray or essential oil and release it into the air.
Know your iron count
An iron deficiency can cause trouble sleeping. Check with your doctor to get an accurate reading. If your iron is low, an iron supplement can help balance your system so it doesn't interfere with your sleep.