Utilize the bed and bedroom for intimacy and sleep only
Sometimes the bed and bedroom become an extension of the family room. We watch TV, play and even eat there. To get the best sleep, eliminate these associations. If your mind associates the bedroom or bed with being awake and alert at other times of the day, then when it is bedtime, it will again want to be awake and alert.
If you go to bed and are not able to fall asleep within 20 to 30 minutes, get out of bed and read, or do some other relaxing, sleep-inducing activity.
It is this association with being awake and alert that allows some insomniacs to fall right to sleep when they are staying overnight in a hotel - even though they would not typically be able to fall asleep so easily in their own bed.