1. Make sleep a priority. Make time for the recommended amount of sleep and keep to a routine sleep schedule with the same bedtime and wake time as much as possible throughout the week. Create a bedtime ritual to help you wind down an hour prior to attempting to sleep. Taking a warm shower or bath, having a warm glass of milk, journaling, meditation, stretching, listening to calming music — any activity that helps you separate sleep from other things that cause stress, anxiety or excitement, which can prolong falling asleep or sleeping soundly.
2. Create a space for sleep. Make your bedroom as favorable to sleep as possible. A comfortable, allergen-free mattress and pillows in a cool, dark and quiet room encourage falling and staying sleep. Limit activities in your bed to sleep, relaxation, or cuddle time. Ban electronics such as TVs, cell phones, computers, iPods and e-readers or establish a cut off for use of electronic devices at least one hour prior to bedtime as research shows they delay falling asleep and can wake you repeatedly during the night. Keep pets and noisy bed partners out of the bed when sleeping; they can create significant sleep disruption, too.