Be consistent
If you're not one of those lucky people who falls asleep as soon as your head hits the pillow, you need a plan. Your body has its own regulatory system called the circadian rhythm. This internal clock cues your body to feel alert during the day but sleepy at night
Your body is ready to go to sleep about 16 hours after you wake up, so aim to go to bed at the same time every night. Avoid the temptation to have a sleep in on the weekend as this can disrupt things and you'll have to start all over again.
Make sure your bedroom is dark
Research shows that darkness boosts the production of melatonin, an essential hormone for sleep. Obviously, It's dark at night, but light from passing car headlights and streetlights can creep in and make it difficult to drift off. Use blockout blinds and/or curtains to keep your bedroom dark, and you could even try an eye mask to make sure you are in complete darkness.
No devices at least an hour before bed
This will probably be a bit tricky for a lot of people, but using electronic devices late at night is terrible for sleep. This is partly because electronic devices emit blue light, which has been found to suppress melatonin, making it significantly harder for you to fall and stay asleep. Using devices also keeps your mind in an active which can also make it hard to drift off to sleep.
If you like to read before you got to bed, opt for a traditional paper book, rather than an e-book.
Eat to sleep
You should stop eating at least three hours before bed. Experts think that this keeps our body temperature down, which can trigger sleep. When a late-night snack hits your stomach, your body starts breaking it down and absorbing it. This increases gut activity, and your temperature will stay high.
Also, your watch caffeine intake. More than one cup of coffee or caffeinated soft drink a day can decrease the chance of you getting a good night's sleep. You could switch to decaffeinated alternatives or opt for a cup of chamomile tea which has historically been used for its calming effects.
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