every night trains your body and brain to wind down and get ready for slumber.
get up if you cannot sleep. if you lay awake for 15 minutes, get out of bed and go to another part of the house. this way your bed is less likely to become a place of stress.
do something quiet and relaxing like read a book. this can also help take your mind of the fact that you are not sleeping. when you feel drowsy, return to bed.
get a comfortable mattress. if your mattress is lumpy, too soft, or too hard, it will be hard to get comfortable enough for sleep.
keep it cool. your body temperature 