Getting a Better Night's Sleep by Dr. Donnica Moore, M.D.

Practice good sleep habits, such as going to bed at the same time each night. 

Wake up at the same time every morning. 

Avoid naps unless they are scheduled to make up for a sleep deficit the night before. 

Avoid caffeine for 8 hrs before bedtime. 

Avoid nicotine. 

Avoid late night sugar snacks. 

Limit alcohol to fewer than 2 drinks. 

Get regular exercise. 

Establish a pre-bed routine. 

Avoid watching TV in bed. 

Avoid large evening meals and spicy or greasy foods that might give you an upset stomach or indigestion. 

Aim for a dark, quiet sleep environment with a comfortable temperature and humidity. 

Avoid crash diets or skipping meals. 

Use reliable sleep aids when necessary:  decaffeinated hot tea, milk, a warm bath, a massage, and sexual activities are great sleep inducers. 

Melatonin is a popular over-the-counter sleep aid, but has been shown to have a weak effect in sleep disturbances other than jet lag. 

If these practices still don't offer the sleep you need, talk to your doctor about an evaluation of the problem and short-term prescription drug therapy.