Here are a few practical steps you can follow to get a sound sleep at night:
1. Take a shower before going to bed
2. Listen to soothing, melodious music or some good lectures / discourses.
3. Read good books at bedtime
4. Have your dinner well ahead of your going to bed
5. Don't take any oil-fried diet in your dinner
6. Avoid coffee / tea before going to bed
7. Perform some physical exercises (even if it is jogging on a treadmill) everyday. This will give a sound sleep at night
8. Avoid viewing television channels when lying down on the bed.
9. You can practice some Yoga Asanas that will help you relax your body and give you good sleep
