Here are 10 
tips for better sleep habits.
Sleep in complete darkness, or as close to it as possible. Get rid of night-lights, TVs and computers in the bedroom. Refrain from turning on any light at all during the night, even when getting up to go to the bathroom. Cover up your clock radio. If you need light to use the rest room you can use a RED light as those wavelengths will not shut off your melatonin production. Make sure to cover your windows—I recommend using blackout shades or drapes. If you can’t do this, wear an eye mask.
Keep the temperature in your bedroom no higher than 70 degrees F. Many people keep their homes and particularly their upstairs bedrooms too warm. Scientists believe a cooler bedroom may therefore be most conducive to sleep, since it mimics your body’s natural temperature drop once daily activity ceases.
Take a hot bath or sauna 90 to 120 minutes before bedtime. This increases your core body temperature, and when you get out of the bath it abruptly drops, signaling your body that you are ready for sleep.
Get to bed as early as possible. Your body (particularly your adrenal system) does a majority of its recharging between the hours of 11 p.m. and 1 a.m. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into your liver, which can further disrupt your health. Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well.
Don’t change your bedtime. You should go to bed and wake up at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.
Establish a bedtime routine. This could include meditation, deep breathing, using aromatherapy or essential oils or indulging in a massage from your partner. The key is to find something that makes you feel relaxed, then repeat it each night to help you release the tensions of the day.
Don’t drink any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom, or at least minimize the frequency.
Go to the bathroom right before bed. This will reduce the chances that you’ll wake up to go in the middle of the night.
Eat a high-protein snack several hours before bed. This can provide the L-tryptophan needed for your melatonin and serotonin production.
Eat a small piece of fruit. This can help the tryptophan cross your blood-brain barrier.
