This is the concept of the hygiene of sleep. The rules that must be obey :

1. Arise always simultaneously whether it's working days or leave day. Time constant of lift will create starting point for all functions of psychical, automatically forming your order of day. The observance of this simple rule can free you not only from insomnia, but also will help in the correct planning of the matters.
2. To lie down to sleep only with the appearance of sleepiness. Do not force yourself to fall asleep, if you do so it will wake you up early in the morning - this will lead to the superfluous stress. But if you cannot fall asleep during 15-20 minutes, leave the bedroom and do something calm, for example, reading. Return to the bed only after the appearance of sleepiness. Repeat this as many as posibble.
3. Please sleep in the bedroom. Do not fall asleep out of the bedroom, create the sacred place, which is included in the ritual of withdrawal to the sleep. Use your bedroom only for the sleep, sex but do not work on the bed. You will memorize: sleep - not less big deal for you, than work.
4. If you in poor sleep - avoid day sleep. But if do not have sufficient energy it will be ok to sleep in the daytime, then try to not make it simultaneously and do not sleep more than >3 hour. Two or three hours are the most suitable time for day sleep in the afternoon for the majority of people.
5. Do exercise int the morning after sleep and in the afternoon before sleep.This will provide better sleep since body get more oxygen and exhausted.
   
6. So that bring to itself for the rule to air your bedroom before the sleep. For example, until you go for a walk (or simply you cost on the balcony).
7. Avoid smoking before going to sleep or in the night time. But it is better for you to quit smoking. Nicotine, as all narcotics, disrupts normal exchange of substances, changing your organism not to the best side.
8. Do not assume alcohol before the sleep, since it leads to the dehydration of body
9. Avoid consuming of caffeine as the minimum six hours prior to sleep.
10. The easy consumption of food on the night can contribute to strong sleep, do not over comsume it.
    
11. You remember: soporific (as any other medicine) assume only sick people. You - patient, do not assume these medicines simply thus. Moreover any medicine has toxic action on the organism, up to the side effects. On this soporific - extreme measure and only under the control of doctor.
12. You carry out third of life in the sleep. Therefore you will look at that, on what you sleep. You sleep on the correctly selected pillow and the mattress - this is very important. The correctly selected bedclothes not only will help to be weakened, but also will free from the excess stress on the joints and the bone. Coast your spine, it - continuation of your brain.
13. Create ritual itself. Let this be your gift to itself - ten minutes of reading, warm bath, light hors d oeuvre. Spoil itself by this, you will award in the past day.
14. Do not fear to use natural aromas - grass, oil. For example, hop or oil of lavender,this  aromas will prepare of body for the sleep.