10 Tips for a more sound sleep

Go bland before bedtime.
To fall asleep quickly, avoid caffeine, nicotine and alcohol for at least four hours before you goto bed.

Be Predictable.
Go to bed around the same time every night and try to follow a similar routine.

Don't Toss and Turn.
If you can’t sleep after 20 minutes, get out of bed and do something else.
Save the bed for sleep.
Avoid paying bills, reading the paper or watching TV in bed.

Take a bath.
When your body gets ready for sleep, your temperature drops. A bath may nudge your bed time bio-chemistry along.

Exercise Early.
If you exercise, do it before dinner, not after.

Get Dark.
People usually sleep best in a cool, dark environment. Invest in heavy drapes if the city lights glare outside.

Grab a snack.
It’s hard to sleep hungry, so try a light snack before bedtime. Some researchers say try "ptophan", a chemical found in milk, naturally induces sleep.

Cut naps short.
If you have trouble falling asleep, consider avoiding naps. At the very least, limit them to less than an hour before mid-afternoon.

Deal with stress.
If day time troubles keep you awake, try jotting notes about ways to deal with them. Leave stress at the bedroom door if you can.