1. Use your bed for only sleeping and sex.
Do not work or study in bed. You start to connect your bed with stress, and that can in turn impact your ability to get to sleep.
2. Turn off electronics at least 30 minutes before bed.
Using your iPad right before bed can cause you difficulties falling asleep. The light emitting from the device is the culprit—electronic devices that don't emit light, like the non-Fire Kindle do not affect the ability to sleep (Milian 2010).
Any electronic devices should be shut off at least 30 minutes before bed—even one hour before bed if possible. Give your brain time to unwind.
3. Keep the same bedtime/waketime.
Going to bed at 11pm during the week and then staying up until 2am on the weekends wreaks havoc on your body and mind. Try going to bed and getting up at consistent times.
4. Get regular exercise.
Exercising on a regular basis can help you get a better night's rest (Martin 2010). Exercise can also help combat depression and anxiety. Depression and anxiety can also lead to insomnia. (See your doctor if you have symptoms of depression and/or anxiety, or if you are starting an exercise program for the first time.)