Sleep rhythm

• If possible, go to bed  and wake up at the same time every day. This helps you to develop a steady sleep-wake rhythm and improves the quality of your sleep.
• Sleep as many hours as you need to be fit and rested the next day.
• Your activities during the day strongly influence your sleep at night. Make sure you find a good balance between exercise and relaxation. Heavy exercises just before going to sleep can make it harder to fall asleep.
• Make sure your sleep environment is quiet. Keep the bedroom a place for sleep and sex, not for watching television or power training.
• Hunger as well as a full stomach can prevent you from falling asleep. Be careful with uplifting substances like tobacco, coffee, coke, etc.. If you drink a lot of alcohol you will fall asleep much quicker, but your sleep will be shallow and you will wake up earlier. 
• If you feel you can't get to sleep, do not start to toss and turn, because you will only aggravate it. Instead you should get up and do something different until you do get tired
• Don't take your worries to bed, make sure you keep them out of the bedroom by talking about them or writing them down.
• Occasional and short-term use of a mild sedative can be useful to adjust a minor disturbance in the sleep-wake rhythm, for instance, when travelling or sleeping in a different bed, etc...