What is the best way to improve your sleep abilities?

Healthy sleep: Try to limit the use of bright electronic screen / devices prior to going to sleep. Try to use soothing music to help put your mind to rest and ultimately fall asleep. Use tea's, such as chamomile to help you fall into a deep slumber. Use melatonin (over the counter) to see if this may be a good sleep aid for you. Do not exercise late in the evening, this will provide an adrenaline rush as well.

Sleep hygiene.: To reset your sleep clock, go to bed at the same time every night, awaken at the same time every morning, don't nap during the day, use the bed for sleeping (not eating, TV watching, reading, etc), if you awaken during the night, stay in bed until your determined awakening time. And certainly don't drink caffeinated beverages within several hours of going to bed. sleep 6-9 hours nightly.

Insomnia: Insomnia is a sleep disorder that is characterized by difficulty falling and/or staying asleep. http://www.webmd.com/sleep-disorders/guide/insomnia-symptoms-and-causes#1