There are a few simple rules, which can help improve your sleep.These techniques have been prove to help many people but take
time and hard work. Good luck and sleep well.

In summary, these are:
1. Do go to bed and get up at a regular time.

2. Do have a bedtime routine and wind down before bedtime.
3. Do get up if you are worrying, or are not asleep after 30
minutes, and do something relaxing.
4. Do exercise regularly, but not in the late evening.
5. Do remember that sleep changes throughout our life cycle
and that lack of sleep won`t harm us.
6. Do make sure your bed and bedroom are comfortable, for
example, noise, temperature, light, etc.
7. Do check whether any medicines you are taking may be
affecting your sleep.
8. Don`t worry about not getting enough sleep.
9. Don`t lie in bed worrying about other problems.
10. Don`t use your bed for things other than sleep.
11. Don`t eat or drink caffeine close to bedtime, and cut down
during the day.
12. Don`t smoke close to bedtime.
13. Don`t drink alcohol close to bedtime.
14.  Don`t go to bed until you feel sleepy.
15. Don`t take naps during the day.
16. Don`t stay in bed longer to catch up on lost sleep.