Well, if you've learned how much time you need for it to fall asleep, how long you last REM and non-REM sleep. Expect to time and crank alarm clock so to wake up in REM sleep - you will feel fresh and rested. If you have no idea how to calculate this time, science has already done it for you. Buy yourself an alarm clock that wakes you up in himself REM sleep and you'll feel much better.
It is useful to take a walk before bedtime. Well, if you have a dog. Wear it on a leash and go for a walk on the city goes to sleep. If the dog is not, take a walk or go for a husband alone. Not going for a walk merry company of children, relatives and neighbors, because your goal - to calm down. If you return to work quite late and you have no strength to go after a walk, go for a couple of stops early and walk on foot. Coming from a walk, drink a glass of milk and go to the bathroom. If you love to take a bath - buy a lavender bubble bath or add a few drops of lavender essential oil. If you use only a shower, grab a mint or lavender shower gel. Take care that the water is not too hot.
If you have a cool apartment, do not wear a few pajamas, better take a blanket warmer. Before going to bed comb hair (it will increase the blood flow to the brain) and make yourself a foot massage, as your feet the whole day went and also very tired. If you have a busy road outside the window, put a bandage to sleep. Too noisy neighbors? Then take earplugs. Nothing should stop you sleep. And if you are plagued by nightmares, put a pillow next to the flowers mother and stepmother, thyme, rose petals. And now nothing will stop you short, but relax.