-Check your mattress and pillowsAn old mattress or flat pillows can leave you with aches and pains in the morning. You should feel better after you wake up, not worse. If your mattress is more than seven years old, or your pillows have lost their fluff, it's time to replace them. Also, spray lavender fragrance on your pillowcases and sheets to aid relaxation and rest.
-Avoid caffeine, alcohol and nicotine
It's obvious that you should avoid coffee and soda in the evening, but other caffeine-laden beverages and foods should also be avoided, such as chocolate, non-herbal tea and even some pain relievers. Smoking cigarettes and drinking alcohol can also cause you to sleep very lightly, robbing you of deep, restful sleep.
-Take a bath.
Tip a little perfume or lavender oil, and some bubble bath into the warm, but not hot water, to relax yourself.
-Get rid of your TV
Watching TV keeps you stimulated. Your bedroom should be all about rest. Watch television in the living room hours before your bedtime, and then once in your room, listen to some soft music or meditate before going to sleep.
-Avoid heavy exercise right before bed
Your head will be swimming with energy after these and will not want to sleep.
-Turn down the heat
For optimal sleep, your body should be warm and cozy, while your head is slightly cooler. Therefore, you don't want the room temperature to be too warm. Turn down the heat and add another blanket to your bed if your body is too cold.
-Put a wet/damp cloth on your eyes
This will help your eyes to de-stress and gives relief.
Remember, sleep is needed to have a relaxed mind & body.