Some research shows that if you go to bed by 10 p.m., you may get higher-quality sleep. The later you stay up, the less likely you'll experience a deep, refreshing sleep.
Remember, sleep is extremely important to your health. I can't emphasize this more. Do whatever you can to make your sleep schedule as consistent as possible, especially if you're already struggling with sleep.
Whenever your bedtime, an hour beforehand, close the curtains and dim the lights. Avoid computer screens and TVs—any bright light source. As it gets dark, even artificial darkness, your body starts to prepare for sleep. This prep time will help you fall asleep.
If you go to bed and you're not asleep in 15 minutes or so, get up and do a nonstimulating activity, like reading, paying bills, taking a warm shower, or stretching. As soon as you start to feel sleepy, head back to bed.
In the morning, do the reverse to wake yourself up. Open the curtains and turn on the lights. If you can watch the sun rise or step outside into sunshine, even better. This also helps reset your sleep-wake cycles if you have jetlag or are recovering from an awkward work schedule.
Keeping as consistent a sleep schedule as possible is one of the best ways to ensure a good night's sleep. Optimizing your sleep environment is also important.