Become one with your mattress. Once you're in bed focus on a pleasant experience and use it like a mantra. Use the same thoughts each night. For example, planning a big speech, watching a favorite TV program, or participating in a hobby activity. Stay away from food and drinks that contain caffeine.
Caffeine is present in many sodas, coffee, tea, hot chocolate, and chocolate candy.
Don't take a late afternoon or early evening nap. If you find yourself extremely tired in the afternoon, take a brisk walk, instead of a nap. Don't use drink alcohol within an hour or two of going to bed. Don't lie awake for more than half an hour. If you find yourself wide awake, do some other quiet activity away from the bed and bedroom.