Preparation

The first step is to develop good sleeping habits that will help you catch sleep faster and stay asleep for longer. You need to exercise often. We are not talking about wearing yourself out, but staying lean is essential in sleeping better. Set a gentler alarm. Avoid alcohol, cigarettes, and caffeine. A particular research published in 1994 showed that although these three things make you relaxed and catch sleep quickly, they disrupt the sleep cycle. 

Develop a bedtime ritual

Once you establish what helps you sleep consistently, make it a routine that you perform every time before tucking into your bed. While at this, avoid rituals that damage your health such as alcohol or using your PC. Get a habit that builds you, such as reading before bed. 

Set a schedule and stick to it

This might require a whole lot of discipline, but is worthwhile. Decide when you will be going to bed and when you will be waking up. Stick to your planned time, so that you can have a consistent schedule. Your body will be unable to establish a compelling rhythm if you do not stick to a pattern. 

Manage the conditions of the room

The room’s temperature will determine the quality of sleep. Establish the temperature that works for you and stick to it. Also, make the environment as quiet as possible. Although music lovers will want to leave the player on, noise such as traffic noise will make it difficult for you to rest. Also, control the lighting of the room. Dark rooms provide the perfect conditions for quality sleep.