Don't sleep with the TV or any lights on. Your alarm clock shouldn't even light up. You should have your room COMPLETELY dark, this helps your body naturally make melatonin, which regulates sleep cycles. You can also buy the melatonin OTC vitamin, works well. You should also pick up a magnesium drink. Don't read in bed! Only use your bed for sleeping and intimate time ;) hope this helps! Helped me a TON!