Heather Elizabeth I hope these help.

Tips for a Good Night’s Sleep

Go to bed and get up at the same time every day -This is especially important if you have difficulty falling asleep, or staying asleep.  Going to bed and getting up the same time everyday regulates your Circadian Rhythm (your body's internal clock)  Your body releases melatonin to help you fall asleep at your desired bedtime, and the Melatonin levels decrease during the night, so you don't feel groggy in the morning.  It is important when picking bedtime and rise time that you allow 8 hours for sleep.  So if you must be up for work a 6am count back 8 hours and your bed time would be 10pm.

Don’t take naps - With insomnia it’s hard to go to bed at night; your circadian rhythm (body clock) is not set correctly, if you sleep during the day, you will have more difficulty falling asleep at night.  Initially when you begin to implement these techniques you may feel more tired.  That is very normal, don’t take a nap, this will make you very sleepy, but the hope is by the time bedtime rolls around you will be sleepy and have a much easier time falling asleep.

Only go to sleep when sleepy - If you go to bed and don't fall asleep with in 15minutes, get up and do something boring.  Preferably not something with light, like a TV screen, or a computer screen, keep the room fairly dark, the more light you expose your eyes to, the more it tells your brain it's daytime.  Ideas for boring activities, play solitaire using a deck of cards (not your computer), read your refrigerator warrantee, read your car's owner’s manual. Only when you begin to get sleepy again return to your bedroom.  Repeat as long as it takes to fall asleep.  Lying in bed when you can't sleep will cause anxiety about not sleeping, which will cause you to stay awake longer.

Develop a sleep ritual - Like brushing your teeth, washing your face, taking a warm bath, maybe with bubbles or candlelight, reading a book (not in bed though) You should  try to follow this routine whatever it is for you  every night.  Your body will soon learn these behaviors mean to slow down and prepare for sleep.

Your Bedroom and bed should be comfortable - Your bedroom should be dark and the temperature should not be too warm, it's best if your bedroom is cool, with adequate blankets.  The room should be dark, cover all clocks, don't have TVs or computer screens on, as these lights especially can be stimulants.  If sunlight in the morning bothers you use blackout drapes to block the light, this also may be necessary if there are street lights.  Your room should also be quiet, if noise is a problem use earplugs or a noise machine.

Only use your bedroom for sleep and sex - If you only use your bedroom for sleep, this is yet another signal to the body that it is time to relax and sleep.  You should not use your bedroom for watching TV, reading, using your computer, eating, etc.  This confuses the body with what the bed is for. 

Light snack before bed - A light snack such as warm milk, turkey, or bananas are the best ideas as they contain tryptophan, which can make you sleepy.  Never eat sugary snacks, or anything that is spicy, as these things can cause disruptions of your sleep.  Also if you have occasional problems with heartburn avoid foods that you know can cause you heartburn.  Also avoid foods with caffeine, these include chocolate, soda, and most teas unless they specifically say caffeine free.

Don't drink Caffeine after 1pm in the afternoon - This will cause arousals.  An arousal is a 3-5 second interruption in sleep, during the night, you won't realize these are occurring, but they fragment your sleep, and can lead to weight gain among other things.  These arousals occur due to caffeine withdraw, which can also cause a morning headache.

Exercise - Exercise will help improve sleep, however you should not do any rigorous exercising 2-4 hours before bed as it can make falling asleep more difficult.  Exercise releases endorphins which are "uppers" these will help increase energy, and can cause difficulty falling asleep.  It is best if you are going to do rigorous exercise you should do it in the morning or early afternoon, not before bed. 

Alcohol - Although Alcohol initially relaxes and makes a person feel sleepy, you should not drink alcohol 2-4 hours before bed.  As alcohol breaks down it converts to sugar, as the alcohol metabolizes it will cause arousals disrupting your sleep and leaving you not feeling refreshed.  Alcohol also further relaxes the airway so if you have sleep apnea, it will be worse after alcohol, alcohol increases snoring which may not only disrupt your sleep, but your bed partner's sleep also.

Finally use the sun to help set your clock - In the morning let the sun in.  If you live somewhere that the sun doesn’t shine during the winter, you may need to get a light box.  It simulates sunshine any bright light will help though.  This tells your body it’s daytime, and that it should be awake.  Dim the lights in the evening, this tells your body it’s night.  It is also helpful to expose your eyes to sunlight first thing in the morning with the sun, or a light box, and don't expose your eyes to bright lights a few hours before bed as the lack of light tells the body that it is evening and allows Melatonin to be released.  We have more difficulty with insomnia in modern day than people did before artificial light.  Before artificial light the sunlight signaled the body to get up, and the sun set signaled the body to prepare to sleep.  Lack of sunlight can also cause depression as seen in people with Seasonal Affective Disorder.