Get on a regular schedule: Following a regular schedule can improve the quality of your sleep by keeping your sleep phases consistent. Open a window: Get some fresh air to improve the quality of your sleep. Reduce or eliminate caffeine: Caffeine can mess with your energy levels and disrupt sleep patterns, so reduce or eliminate use of it, especially in the hours before you go to bed. Only sleep in your bed: Use your bed exclusively for restful activities, not work or TV. Don't go to bed with a full stomach: Going to bed with a full stomach can result in disruption, because digestion takes energy. Meditate: Focus on relaxing to let yourself get better rest. Stay away from the computer and TV: Backlit screens can stimulate your brain in a way that's not conducive to sleep. Realize that sleep is vital: Give yourself all of the time you need to get a good night's rest. Don't snooze: If you're snoozing every morning, you're stealing valuable moments of quality sleep. Set your alarm clock later and get up right away. Write out what's on your mind: Create a worry list to put things out of your mind and get to sleep. Don't stress yourself out: Don't force yourself to sleep if you're not tired, or become worried when it takes you a while to get to bed. Sleep will come eventually. Sleep in a dark room: Limit your exposure to light in order to keep your body's internal cycles intact. Drink something warm before bed: Raise your body temperature to induce sleep with warm milk or herbal tea. Never go to bed hungry: Just like a too-large meal, going to bed with an empty stomach will disrupt your sleep. Don't smoke before bed: Nicotine is a stimulant, and can cause awakenings. Take a moment to relax before bed: Ease yourself into sleep with a good book, bath, or favorite TV show. Don't stay awake in bed: If you can't fall asleep, get up and do something boring until you feel sleepy again. Keep your pets off the bed: Your pets can trigger allergies or movements in the bed, which can interfere with your sleep. Use sunlight to improve your biological clock: Expose yourself to the sun first thing in the morning so that you reset your internal clock. Exercise: Regular exercise will give you deeper, more restful sleep because your body needs physical exertion to recover from. Don't watch the clock: Looking at the time in the middle of the night can breed anxiety, so just avoid it. Don't drink a night cap: Even though alcohol can help put you to sleep, it will cause you to wake up during the night, even if you don't notice it. Avoid excessive napping: If you nap too much during the day, you could throw off your sleep cycle and make it hard to get a good night's sleep. Avoid drinking fluids before bed: Drink too much before bed, and you could find yourself waking up to urinate. Take melatonin: Get your sleep schedule back on track by taking melatonin for a few days. Use earplugs: Using earplugs will reduce or eliminate distracting noises that can interfere with sleep. Make your bedroom a comfortable temperature: If your bedroom is too hot or too cold, you'll have a hard time getting to sleep and enjoying a full night's rest.
Sleeping at night is one of my problems also. I have learned to stop drinking caffeine 2-3 hours before bedtime, not to exercise before bedtime and to turn the TV off when I went go to bed. Have your mind and body relaxed are the key to sleeping soundly.
Use your bed JUST for sleep and sex. Exercise during the day, try to keep the same sleep cycle.
This may sound corny but very infrequently I have problems sleeping. During these times I ficus in ONLY my breathing, dismiss Amy thoughts that come in and make my mantra ----- I am sleeping - this works 90% of the time for me