Here are some things that you can do to improve the quality of your sleep.
Keep a consistent sleep schedule. Go to bed and wake up at about the same time each day, even during the weekend. Find ways to relax prior to bedtime. Listen to soft music, drink herbal tea (non-caffeinated) or meditate. Don't ingest alcohol, nicotine or caffeine before going to bed. Nicotine and caffeine are stimulants. Alcohol may help you fall asleep, but interferes with deep sleep. Don't eat a heavy meal within the last 2-3 hours before going to bed.
Keep your bedroom a comfortable, relaxing environment. Don't watch TV in bed, initiate a deep discussion or engage in a conflict in your bedroom. Clear your mind of anxious or unpleasant thoughts before going to bed. Write down anything that is bothering you and leave it in another room. Don't exercise late in the day. Exercise tends to drive up your metabolism and may interfere with sleep.
Take a hot bath before going to bed. This exercise can help lower your body temperature, which is correlated with the onset of sleep.