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Step 1
Use your bed only for sleep. Many people work, read, use the computer, or do other related activities in their bed, which subtracts from its actual purpose. Your bed is your sanctuary and the one place in which your mind should associated with sleep. By doing other activities in bed, such as work or homework, you lose that association.
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Step 2
Go to bed at the same time every night. It's important to get your body into the habit of going to bed at a specific time.
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Step 3
Keep your room dark. Darkness is central to communicating to the mind that it's time to sleep, and many people struggle to fall asleep when there is any source of light pervading the bedroom. If you work in the day, put dark curtains up over your window and close them tight while you sleep.
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Step 4
Eat apples with peanut butter or drink a glass of warm milk before going to bed. There are certain foods, such as the ones listed, that will release chemicals in the body to assist you in falling asleep.
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Step 5
Avoid drinking caffeinated beverages and alcohol before going to bed. Also avoid chocolate, tea and tobacco. Caffeine and nicotine will keep you awake and harm your sleep habits, whereas alcohol -- while it will help you to fall asleep -- will cause you to sleep restlessly and without satisfaction.
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Step 6
Do the same thing before going to bed every night. Get into a habit.
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Step 7
Avoid napping. If you do nap, limit it to 15 minutes. Napping any longer than that will end up harming your sleep schedule.
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Step 8
Exercise, but not before bed. Exercising at least 15 minutes every day will do a lot in helping your body to fall asleep at night. Make sure you do not exercise any sooner than 3-4 hours before bed.
