Go to bed and get up at the same time.
Try to have your main meal for lunch.
Only take naps before 3pm for 20 minutes.
Only drink alcohol earlier in the day.
Try not to drink caffeine in the afternoon.
Read a book for about an hour before sleep.
Exercise in the afternoon not the evening.
Keep the bedroom at around 20 degrees C.
Keep the bedroom as dark as possible.
Associate your bedroom only with sleeping.