I came across this simple post about sleep quality and i thought the finding were good to repeat here. The author propose a few points of Reflexion to make sure we take care of our sleep.
In order :
a) One of the biggest mistakes people make in corrupting their sleep is to use their bedroom for activities other than sleep or sex. If your bedroom also functions as a command station for your life and work, the likelihood of your sleeping being poor is rather high.
b) Going to sleep should be a process whereby you begin to disengage from the day to enter into sleep. Having regular (as much as humanly possible) sleep and awake times will assist with setting your sleep routine.
c) Avoid spicy food, caffeine, sugar and alcohol at least 4 to 6 hours prior to your sleep time
d) Avoid exercising 2 hours before sleeping, since this may stimulate your body and make sleeping more difficult.
e) Establish a pre-bedtime ritual that will help focus you on sleep

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