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Here are some ways to help you sleep better and keep a schedule..
1. Set a time during the week where you will
go to sleep. Even set a alarm for bedtime if you have to.
2.Take a bath before bed, it really relaxes you and brings your body temperature down.
3. Lights  out..  Even the smallest amount of light can disturb sleep. Make sure all lights are off, hall lights, TV, Computers.
4.Drown out Noise.. I have to have some kind of noise on. Not the TV but a fan, it seems to help me sleep, or even buying a weather machiner where it plays different sounds is very helpful too.
Just a few ideas to help those out there that need there beauty sleep.

-Take Zmas or magnesium
 
-Make sure to shut off ALL lights… even your alarm clock, cable box, computer screen ect.. You can cover it with a towel or something else
 
-Try to elimate electrical fields around your bed
 
-Avoid and caffine later in the day
 
-Avoid alcohol before bed.
 
-Stay away from grains and refined sugars snacks before bed
 
-keep your room cool. The temperature of your bedroom also affects sleep. Most people sleep best in a slightly cool room (around 65° F or 18° C) with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep.
 
-Turn off your television and computer. Many people use the television to fall asleep or relax at the end of the day. Not only does the light suppress melatonin production, but television can actually stimulate the mind, rather than relaxing it.
 
-Try listening to music or audio books instead, or practicing relaxation exercises. If your favorite TV show is on late at night, record it for viewing earlier in the day.
 
-Increase natural light exposure during the day to support melatonin

more topics about sleep
 
http://www.muscledog.com/article/view/172/WHY_YOU_NEED_MORE_BEAUTY_SLEEP_PART_TWO.htm-
l#
 
http://www.muscledog.com/forum/SPORTS_TRAINING_MEN/599/SLEEP_HYGIENE#
 
 

setting a routine is super important to sleeping well too. if you do the same actions and things every night right before you go to bed, your body learns to associate specific actions with preparing itself for sleep, just like with preparing yourself for a workout or competition. if you set a routine for example:

feed cat
multivitamins
brush teeth
change into pajamas
read chapter out of your book
write in journal
lock front door
turn off all lights
lay down

your body will start priming itself for sleep and you will fall asleep more quickly and easily. there is a huge psychological component to this routine, and as long as you are mentally preparing yourself to unwind and just go to sleep, you’ll be fine.

the journal is actually another good tip for easy sleeping. if your mind is continuing to work and think about things, you might not be able to fall asleep as easily. 

 I use to fall asleep to the TV every night but found it did interrupt my sleep even though I didnt think  it did. I would wake up several times a night. So I kicked that habit. There is also a Tea called sleepytime tea with chamomile, I heard that helps to , although I haven’t tried it.

 Good advice Pete definatley feed the cat should be on the list. :)

idk about other people but music helps me sleep.

Drinking a glass of milk before bed helps me sleep too not sure why but it does.

 
MILK IS FOR BABIES lol (arnold)

Well im just a big baby haha. Im ok with that because milk is good.

BORING!!! i would rather make a protein shake with milk… plain milk is BORING!!! at least at some chocholate casein