1. Set a bedtime and stick to it
   Going to bed at the same time every night will help your body know when it’s time to sleep. To prevent tossing and turning, choose a time when you typically feel tired.
2. Be wary of naps
   Sure, a nap can be refreshing right after the fact, but it can also make sleeping through the night more difficult. Fight off the urge to doze by doing something energizing such as yoga, a brisk walk, listening to upbeat music or even taking a cool shower.
3. Turn off your devices
   Research suggests that we lose valuable sleep by being in front of a bright screen too close to bedtime. This type of light exposure can disrupt our natural body rhythms and inhibit melatonin release, which is a hormone that promotes sleep. Health experts recommend an electronic curfew of at least one hour before bedtime.
4. Increase light exposure during the day
   Things like spending more time outside, letting light into your workspace and removing your sunglasses to let the sunlight shine on your face naturally help regulate your sleep cycle.
5. Have a soak
   Relaxing in the bath 90 minutes before bedtime will help raise your body temperature and later, help you fall asleep. What happens is that when you get out of the bath, your body temperature drops rapidly, which research says can help facilitate sleep.
6. Prep for the next day
   Simple tasks like packing a lunch or laying out your clothes will help calm your mind before bedtime. Anything that doesn’t require too much brainpower can be soothing and restful.
7. Keep noise to a minimum
   Barking dogs, street traffic, and loud neighbors can be a culprit for poor sleep. Counteract these external annoyances with white noise from a fan, sound machine or even soft music from your stereo. Earplugs are another option if you require complete silence.
8. Keep your bedroom cool
   Most people sleep best at temperatures between 60 and 67 degrees, but that range may vary depending on one’s core body temperature and sleeping preferences. Make sure there’s enough ventilation in your sleep space and it’s not too cold or too hot to sleep restfully.
9. Don’t eat big meals close to bedtime
   Eating heavy foods close to bedtime is a definite sleep disturbance. Try sitting down to dinner early in the night, at least two hours before bedtime, to give your stomach time to digest. Beware of spicy and acidic foods that may cause heartburn and stomach issues.
10. Cut down on caffeine
    Many don’t realize that caffeine can cause sleeping issues, even 10 to 12 hours after you’ve stopped drinking it. Consider avoiding it after mid-day or cutting down your consumption throughout the day.
11. Exercise regularly
    This is a no-brainer but it’s always good to be reminded. As little as 20 to 30 minutes of daily physical activity, even broken up throughout the day, will help you sleep more deeply. Tire your body out and your brain tends to follow.
12. Create a bedtime ritual
    This list may seem overwhelming, so ask yourself, “Which habit am I ready and willing to begin so that I can get better quality sleep?”

Resource: WebMD