'Sleep hygiene' means habits that help you have a good night's sleep. Common sleeping problems (such as insomnia) are often caused by bad habits reinforced over years. You can learn to retrain your body and mind so that you sleep well and wake feeling rested.
Sleep hygiene can be defined as the controlling of "all behavioural and environmental factors that precede and interfere with sleep."
Sleep only when sleepy
If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy
Don't take naps
Get up and go to bed the same time every day
Refrain from exercise at least 4 hours before bedtime
Make sure your bed and bedroom are quiet and comfortable
Develop sleep rituals
Use your bed only for sleeping
Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed
Have a light snack before bed like warm milk. Milk contains tryptophan, which acts as a natural sleep inducer.