Retire within two hours and rise within one hour of the same time every day, even on weekends.
Avoid caffeine, nicotine and alcohol, which suppress deep sleep, within three to six hours of bedtime.
Avoid heavy meals within three hours of bedtime.
Use your bed for resting or sleeping, not for office work, watching television or playing video games (unless it helps you to doze off).
Exercise moderately for 30 minutes a day, but no later than three hours before lights out, unless exercise relaxes you, then it may actually help you sleep.
Sip warm milk or herb tea before bed to raise body temperature and to help induce sleep. Chamomile tea is a good choice.
Snack on protein and complex carbohydrates up to one hour before bed to enlist the aid of these naturally calming compounds.
Nap no later than 8 hours before you are planning on going to bed to avoid sleep interference.
Put work aside two to three hours before sleeping.
Write out a "worry list" or "to-do list" of bothersome matters before bed to help your mind disengage.
Make the bedroom into a sanctuary. Try aromatherapy, or bring the freshness of the outdoors inside with air-dried sheets and sunned pillows and comforters. Linen sprays scented with soothing lavender or rose offer another option.
Pamper yourself with massage, meditation, soothing music, yoga, positive imagery, biofeedback, a warm bath or other techniques that help the brain kick back and unwind.
Keep the bedroom quiet, dark and cool.
If you fail to fall asleep within 25 minutes, get out of bed and read for a while, selecting soothing rather than stimulating material.
Consult a doctor before taking melatonin, which may produce insomnia if given at the wrong time, or other sleep-aids, which may prove ineffective, unhealthy or habit-forming.
Dim lights two to three hours before bedtime and get out in bright sunshine for five to 30 minutes as soon as you arise to help set your brain's internal clock to your sleep-wake schedule.
If slumber continues to elude you, consider a visit to a sleep specialist.