Maintain regularity: make it a point to go to sleep at a fixed time and also wake up at a fixed time. Try not to break this schedule as far as possible.
Have a hot milk drink before going to bed. Hot milk has natural sedative compounds in it.
See to it that the environment in the room is ideal for sleeping (no noise, proper temperature, adequately dark, etc.)
Adequate physical exercise during the daytime usually ensures that you get a good sleep at night. However, avoid too much of exercising after evening as this may tend to keep you fresh and make you unable to fall asleep.
Try a relaxation exercise or meditation or listen to some soft, soothing music to relax your mind if you are not getting sleep.
Have a warm bath before you go to sleep.
If you can't sleep, get up and do something for a while; later try to go back to sleep again.
Quit smoking- nicotine can contribute to sleeplessness.
Don'ts
Sleeping during the day: If you are very tired, make it a short nap (about 45 minutes), not a long sleep
Eating a heavy meal or drinking caffeinated beverages in the late evening or at night
Drinking alcohol few hours before bedtime: This will disrupt your sleep pattern and cause your sleep to be unrefreshing
Smoking before bedtime
Exercising vigorously in the evening hours
Reading or working in bed during the daytime
Thinking about stressful events before sleeping
Getting worried or excessively tensed if you are not able to sleep: This will worsen your insomnia
