Tips for a better night's sleep;

Avoid caffeine and alcohol. Foods and drinks that contain caffeine, such as coffee, soft drinks and chocolate, should be avoided during late afternoon or evening hours. Alcohol speeds the onset of sleep, but increases waking during the latter half of the night. Alcohol is also a depressant that can make you feel blue.
Avoid eating or drinking too close to bedtime. This can interrupt sleep. Also, avoid foods that may cause heartburn, such as tomato products and spicy foods. Lying down worsens heartburn and makes falling asleep more difficult.
Avoid smoking. Cigarettes contain nicotine, which has been linked to difficulty falling asleep and problems awakening. Also, when smokers fall asleep, they experience nicotine withdrawal, which may cause them to awaken.
Exercise. Exercising 20 to 30 minutes a day often helps people sleep, although exercising too close to bedtime can cause difficulties falling asleep. Regular exercise also has natural antidepressant effects.
Get light exposure at the proper times. Too little exposure to sunlight during the day can cause sleep problems at night, and is also associated with depression. In addition, bedrooms should be kept dark during sleeping hours so light does not interfere with slumber.
Create a good sleep environment. Minimize ambient noise with ear plugs, rugs, heavy curtains or drapes, or double-pane windows. Find the right temperature for sleeping - extreme temperatures can disrupt sleep. Get a good mattress.
Create a consistent routine. Get into bed only when tired and maintain consistent sleep and wake times. Use the bed only for sleep and sex, not for reading, eating or television viewing.