How do I stay asleep and increase my quality of sleep?

Sleep hygeine. Sleep hygiene means having a quiet, dark room to sleep in. Not watching television in the bedroom. Avoid alcohol before bed, and limit caffeine in the afternoon and evening.
Use great sleep. Hygiene. 1. Keep regular bed & wakening time (includes weekends). Get up same time daily. 2. Make a regular, relaxing bedtime routine: warm bath or shower, aromatherapy, reading, or listening to gentle music. 3. Sleep in dark, quiet, cool room w comfortable mattress & pillows. 4. Use bedroom only for sleep & sex. Put work materials, computers, & tvs in another room. 5. Finish eating at least.