Here are some suggestions from Dr. David W. Shucard for getting a good night's sleep.
Try to keep on a regular sleeping and waking schedule, even on the weekends.
Even if you're not sleepy, try to rest in bed for at least seven hours a night.
You should not exercise for at least six hours before bedtime.
You should not eat a heavy meal within two hours of bedtime.
Avoid tobacco, caffeine or alcohol for two or three hours before bedtime.
Avoid daytime naps, which can upset sleeping patterns.