While there are a number of measures a person can take to improve sleep hygiene, one habit trumps the rest. That life-changing habit is to go to bed at the same time every night and get up at the same time every morning. Much like developing a consistent exercise routine, this habit conditions the body and mind for regular sleep.

That said, keep in mind that the amount of sleep needed may not be the same for everyone.

“This may vary by individual; for example, if someone has a problem with daytime sleepiness, they should spend a minimum of eight hours in bed, if they have difficulty sleeping at night, they should limit themselves to 7 hours in bed in order to keep the sleep pattern consolidated,” according to the National Sleep Foundation.
 
Aside from setting a firm sleep-wake schedule, it’s also important to refrain from daytime napping as this can affect the quality of nighttime sleep. In addition, avoid caffeine late in the day and try not to eat a lot just before bedtime.

Further, learn to associate the bedroom with just two things: sleep and sex. In other words, go into another room to watch television before bed. This helps to train the mind to associate the bedroom with sleep. 

2.    Let's Get Physical

Though studies on exercise and insomnia are limited, the National Sleep Foundations says that evidence suggests that exercise can be extremely helpful in the treatment of insomnia.