Get up at the same time every day of the week.
Only go to bed when sleepy.
Wind down in the evening.
If lying in bed for 15-20 minutes (estimated) and you are still not asleep, then get up and do something relaxing in a different room (solitaire with a deck of cards, read a magazine article) until sleepy, then try to get to sleep again. Repeat this as necessary.
Bedroom is for sleep only. This means no watching TV in bed, phone calls from bed, etc.
Turn your clock away from your bed so that you cannot see it.
Exercise regularly but avoid exercise within 4-6 hours of bedtime. Morning exercise is best.
Avoid caffeine in the afternoon. Consider tapering off caffeine by decreasing one caffeinated beverage every three days until off.
Avoid smoking near bedtime.
Avoid alcohol before bed. If you consume one alcoholic beverage, allow 3 hours between that beverage and bedtime. If you consume two alcoholic beverages allow at least 5 hours between those beverages and bedtime.
Avoid napping except for driving safety.
Have a routine towards the end of the evening every day of the week.
Set aside 30 minutes every evening to write in a journal whatever is on your mind at the time.