Good sleep hygiene:

=Stick to a regular bedtime schedule. Try to get out of bed at the same time each morning, even if it's a weekend or holiday.

=Avoid napping during the day.

=Avoid stressful activities and vigorous exercise for two hours before going to bed. Do exercise regularly, but earlier in the day.

=Before going to bed, try relaxation techniques, such as deep breathing, yoga, or meditation.

=Make sure your bedroom is dark, quiet, and cool. Use earplugs or eye shades if needed.

=Leave the bedroom if you can't sleep. Go into another room and read, or do something relaxing and quiet.

=Avoid substances that contain caffeine, such as coffee, tea, soft drinks, or diet pills.

=Avoid alcohol and nicotine before bed.

source: http://www.webmd.com/sleep-disorders/guide/understanding-sleep-problems-...