Sleep Fix #1
Establish a regular routine. Try to go to bed and wake up at the same time every day. People who frequently switch their sleep times experience something akin to jet lag. "Sunday night insomnia," is where weekend warriors stay up late on Friday and Saturday and then have trouble falling asleep on Sunday. Just that 24-48 hours can shift your circadian rhythm and cause poor sleep.
Sleep Fix #2
Put away your gadgets. It's tempting to watch TV or surf the web from bed, but those activities usually make it harder to wind down. The latest research suggests that artificial light coming from laptop screens, TVs, etc. suppresses the sleep-inducing hormone melatonin. So give yourself a technology curfew and turn off those screens at least an hour before bedtime.
Sleep Fix #3
Give your bedroom a makeover. Make your sleeping area conducive to rest by keeping it dark and quiet. If you live in a city, consider using a white-noise machine to block out loud noises. Keep in mind that your body temperature drops at night, so you want to keep your room environment at a cool, comfortable level.
Sleep Fix #4
Avoid alcohol before bed. Contrary to popular opinion, drinking alcohol before bedtime is not a good idea since it disrupts sleep and causes nighttime awakenings. "Chronic use of alcohol also takes away slow-wave sleep," says Basner. "It wears off quickly, and then you're left with nightmares and sleep fragmentation." Caffeine before bedtime is also a no-no.
Sleep Fix #5
Get up instead of tossing and turning. If you have trouble falling asleep or wake up in the middle of the night, don't lie in bed just staring into space. Get out of bed, do something that is relaxing, and come back to bed when you feel drowsy. "Keep the bedroom associated with sleeping rather than being awake," says Collop. If you're a worrywart, try to make a list of things you need to do the next day an hour before bed. That way you can get your worrying done before you get into bed, she says