1. Make sure you are really tired
Unless you are a small child or have a particularly short sleep, try to avoid naps during the day: sleeping during the day, especially after four in the afternoon, can make you less likely to fall asleep at night .
2. Pay attention to what you eat and drink
Caffeine can stay in your system for up to nine hours, so if you really want to get a good night's sleep, consider cutting out your tea, coffee, and sodas after 12 noon.

Most people find it difficult to sleep on an empty stomach, but going to bed ready to burst can have equally negative effects on sleep.

If you can, eat dinner about four hours before bed, avoiding anything heavy (which could prevent you from sleeping) or sugary (which could make you wake up at night).

And resist that nightly drink: alcohol can help you fall asleep more quickly, but it is bad news for the quality of your sleep, since it especially affects REM sleep, vital for learning and memory.
3. Perform a relaxing ritual before bed
An enjoyable bedtime routine can relax you both mentally and physically, and with repetition, your body and brain will recognize those steps as a sign that it's time to sleep.

Your ritual might consist of taking a warm bath or shower, meditating, talking with your partner or family, writing a journal, reading a book, or listening to music with the lights dimmed.
4. Practice good sleep hygiene
Most people sleep best in a dark, clear, cool room that is free from devices and distractions.

No matter where you are, try not to watch screens for at least an hour before bed.

In addition to keeping you awake and alert, most televisions and smartphones emit electronic blue light that can keep your brain awake for longer.
5. Prioritize your sleep
Sleeping consistently for less than five hours a night can increase your risk of heart attack, stroke, or cancer, and medical statistics show that lack of sleep shortens your life.

Make sure you get the recommended seven to eight hours a night by following a regular sleep schedule.