Stick to a routine
Try to go to bed at the same time every evening and get up at the same time every morning.

Take care with food and drinks 
Avoid all stimulants like caffeine and alcohol for at least an hour before bed and finish eating at least two hours before bed.

Wind down and relax before bedtime
Have a buffer zone before bedtime to, review the day’s activities and work out a plan of action for the next day.

Lower the lights
Your body clock is affected by light, so turn off bright overhead lights and lamps and put aside your smart phone, computer or iPad at least an hour before bed.

Make sure your bedroom is comfortable 
Keep your bedroom quiet and dark with comfortable bedding suitable for the season.  No TV in the bedroom!

Don’t lie awake watching the clock
Staring at the clock when you can’t sleep actually increases the stress hormone known as cortisol in your body, making it more difficult to fall asleep. Try turning your clock away from you.

For more information go to http://www.sleephealthfoundation.org.au/check-list/general-sleep-information.html or http://worldsleepday.org/