Do not drink alcohol before going to sleep

Alcohol might seem like a good idea before sleep because it makes you feel relaxed. However, although you may fall asleep faster you will also be more likely to wake up when the alcohol leaves your body and your sleep quality will also be poorer because alcohol increases the amount of REM sleep you get to the detriment of deep sleep.

Do not use your bed for anything  except sleep and sex

Mental associations are vital to how well you sleep. If you work on your bed or you watch TV on it your mind will not associate it with sleep and therefore will not automatically relax when you are in it!

Dim your lights before sleep - and expose yourself to bright light in the morning

Your body releases melatonin when it is dark and it suppresses it when it is light. When melatonin is in your body you feel more drowsy and when it is suppressed you feel more awake. So dim your lights before bed and open the curtains as soon as you get up. If you get up when it's dark consider buying a light-box (they simulate daylight)

Dim your lights before sleep - and expose yourself to bright light in the morning

Your body releases melatonin when it is dark and it suppresses it when it is light. When melatonin is in your body you feel more drowsy and when it is suppressed you feel more awake. So dim your lights before bed and open the curtains as soon as you get up. If you get up when it's dark consider buying a light-box (they simulate daylight)

Dim your lights before sleep - and expose yourself to bright light in the morning

Your body releases melatonin when it is dark and it suppresses it when it is light. When melatonin is in your body you feel more drowsy and when it is suppressed you feel more awake. So dim your lights before bed and open the curtains as soon as you get up. If you get up when it's dark consider buying a light-box (they simulate daylight)

Avoid Stimulants before sleep

Do not smoke, exercise heavily, drink caffeinated drinks or take sugary sweets before bed.

Get Regular Exercise

If you exercise during the day your muscles will relax and they will remain so when you sleep so you are less likely to move a lot in bed. Also, exercise is a good way to release anxiety and stress, and it also helps ease depression. You don't need to go to a gym to exercise. Walk everywhere and you will already feel the benefits.

Create a Relaxing Atmosphere

What relaxes you? Candles? Incense? Soothing Music? A Bath? A good fiction book? Luxurious bedsheets? A nice pillow and cozy cushions? A comfortable bed? Beautiful curtains? Consider colouring your room a nice relaxing soft blue or purple, or whatever you find relaxing. Use lavender oil or amethyst crystals, candles and whatever else makes you feel relaxed. Switch the phone off, shut the computer down and enjoy the calmness for its own sake.

Listen to a relaxation tape

There are lots of relaxation tapes available over the internet. If you are looking for relaxing music, positive affirmations, hypnotherapy for relaxation, to reduce stress and anxiety and improve sleep and self-esteem.