Follow the rules for Good Sleep

To Sleep Well - 7 important things to remember

Avoid taking Sleeping Pills - Natural Sleep is the best.
"Sleeping pills" should be taken only for a limited period, and only when you have been diagnosed with a sleep cycle affecting disorder by a Doctor.

Control on your Caffeine (Coffee/tea) Intake -
Significant amount of your caffeine intakes stays active in your system for more than 12hrs after consumption. You can do the maths, you should avoid coffee - tea after 12pm.

Caffeine disrupts the quality of your sleep, and naturally when you wake up, your inclined to grab a cup of coffee, which very quickly creates a vicious cycle.

Avoid Blue Light at Night
Most people don't even realize it impacts their sleep. Short-wavelength blue light plays an important role in your mood, energy level, and sleep quality.

The laptops, tablets, televisions, and mobile phones—emit short-wavelength blue light. And in the case of your laptop, tablet, and phone, they do so brightly and right in your face. This interferes with your ability to fall asleep as well as with the quality of your sleep once you do nod off.

Maintain Consistency 
a. Wake Up at the Same Time Every Day
b. Have a fixed diet schedule, don't over-eat or binge
c. Have a control on your smoking - avoid at least 3hrs before sleep

 Avoid using Alcohol as a way to fall asleep - it plays havoc with your mood, sleep and thought process - leading to depression, sleep disruption and thought disorders.

No Binge Sleeping (In) on the Weekend
Sleeping in on the weekend is a counter-productive way to catch up on your sleep. It messes with your circadian rhythm by giving you an inconsistent wake-up time.

 Meditate 
it definetly help by reducing the stress and increase the peacefulness
6-week of meditation help cut the average time to fall asleep by at least half.