It is said that Hypnos, the Greek god of sleep, was the twin brother of Thanatos, the Greek god of death. Sleep is such vital component of your life, that many scientific studies have shown that, a lack of sleep increases your chances of early death.  

The National Sleep Foundation, recommends these sleep guidelines for adults.      
7 to 9 hours of sleep for young adults.
7 to 8 hours of sleep for older adults.

Here are the six of the best tips, to help you sleep deeper, and fuller, every night, based on scientific concepts. But remember, you have to start implementing these sleep hacks correctly, for at least 2 to 4 weeks to achieve satisfactory results.  

Prepare A Sleep Time Table or Schedule.

This is a very important first step to reset your Circadian Rhythm or the Nature’s Biological Clock, built within your body. Go to bed at the same time every day, even on weekends. And, wake up at the same time every morning.
You can either stick a notes on a small piece of paper near bed, that reminds you to go to bed at, say about 11 pm, or you can even set a gentle, go-to-bed alarm reminder in your phone instead of a wake up alarm, or, set both wake up as well as go-to-bed alarm reminders.

• Avoid these Stimulants before bed.

At least 3 to 4 hours before going to bed, Stop having tea or coffee, chocolates, sodas and nicotine, that’s cigarette smoking.  Quit smoking! Not just for the sake of sleep, but to stay healthy and avoid the risk of cardiovascular or lung diseases.

Avoid late evening alcohol. Alcohol initially makes you feel sleepy, because it is central nervous system depressant. But as soon as the blood alcohol level drops, it activates your sympathetic system, which wakes you up from the deep phases of your sleep, and you will have a very bad confused day ahead.
If you have stopped these stimulants and still find yourself difficult to fall asleep, try sleep meditation programs like the sleep meditation music or calming music. I have linked one sleep meditation music video, to the end-screen of this video.

• Bedroom Rules.

Remember and follow these quick bedroom tips for a better sleep.
Never install a TV in your bedroom.
Never let your pets into your bedroom.

Do not eat or drink or perform any activity like reading on bed. Use your bed only for sleep.

Make sure the bed-sheets and pillow-covers are clean. Change them at least weekly twice.

15 to 20 minutes before going to bed, dim the room lights, and adjust your room temperature to a comfortable level.

If you are on bed for 20 minutes or more and not getting sleep, therapists suggest you get out of bed, and do something non-stimulating, like for example, reading a boring text book, until you start to feel drowsy.

Importance of Daytime Naps.
A Nap is a very short period of sleep taken usually during day time, that helps you refresh yourself and feel energetic for the rest of the day. Taking a nap of about 20 to 30 minutes a day, usually between 2 pm to 4 pm, not only keeps you energetic for the rest of the day, but studies have also shown to reduce blood pressure, stress and anxiety. This in turn, helps you in a better deep sleep in the night. And one more thing, do not sleep more than 30 minutes in a nap. You may find it difficult to fall asleep in night. Also, even if you do not fall asleep in the afternoon nap, that’s okay! Just relax!

• Importance of Exercise.
  The same rule of, 30 minutes exercise daily, for 5 days a week applies even here.  Exercise definitely enhances your quality of your sleep.
  Do not perform any heavy exercise within 4 hours of bedtime. However, light exercise, like yoga, or taking a walk after dinner is good. You can exercise at around 6 to 7 pm daily. Start with light exercises, and then do some weight bearing ones, like sit-ups and push-ups, but gradually increase the intensity. You should achieve great results within a week.

• Some Strong Do’s and Don’ts.

Never touch your laptop or phone at least one hour before bed. These blue-light emitting screens, depress the production of the hormone melatonin, that plays a very important role in sleep.

Dinner should be light and at least 3 hours before bed. Also never go to bed on hungry stomach, you will not fall asleep and it can in fact disturb your sleep.

You can also try a warm shower 1 hour before going to bed which is believed to increase melatonin production.